Avocado Garden Stir Fry (©Image courtesy of California Avocado Commission)

Doable and delicious is a pretty good description of this stir fry recipe. It came to us from our friends at the California Avocado Commission and should be well within the skills of almost every home cook.

Since it takes only about 50 minutes to make from start to finish it makes for an excellent family meal on a week night and some of the preparation can be accomplished by little helpers. The dish is loaded with essential nutrients with only 600 calories per serving.

Avocado Garden Stir Fry

Ingredients for 4 Servings

• 1½ Tablespoons white balsamic dressing
• 2 Teaspoons dried tarragon leaves crushed, divided
• ½ Pound boneless skinless chicken breasts, cut into 1-inch pieces
• 1 Tablespoon organic canola oil
• 2 Leeks, white part only, thinly sliced and made into rings
• 3 Cloves garlic, thinly sliced
• 3 Japanese eggplants, sliced into 1/2-inch thick rounds
• 1 (8-oz.) package *crimini mushrooms, sliced
• 1 Red bell pepper, cut into 1/2-inch wide strips and halved
• 1 Orange bell pepper, cut into 1/2-inch wide strips and halved
• ½ Teaspoon salt
• ½ Teaspoon ground black pepper
• ½ Teaspoon red pepper flakes
• 1 Cup broccoli florets
• ¼ Pound pea pods, ends trimmed
• 2 Tablespoon raw honey
• 2 Ripe, Fresh California avocados, peeled, seeded and cut into 1-inch cubes
• 3 Cups cooked brown rice

*Crimini mushrooms also can be found at grocery stores under the name baby bellas or browns.

Preparation

1. In a medium bowl, combine salad dressing and 1 tsp. tarragon. Add chicken, stirring to coat. Marinate for 10 minutes.

2. Heat a 12-inch skillet with cover over high heat until hot. Add chicken and stir-fry until no longer pink inside. Remove chicken from pan and set aside.

3. In the same skillet, heat oil until hot. Add leeks and garlic. Stir-fry for 2 minutes. Add eggplant, mushrooms and bell peppers. Season with salt, pepper, red pepper flakes and 1/2 tsp. tarragon. Stir-fry for 2 minutes. Cover and steam for 2 minutes.

4. Stir in broccoli, pea pods, honey and remaining 1/2 tsp. tarragon. Cover and cook for 2 minutes.

5. Stir in avocados and cooked chicken.

6. Serve over brown rice.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition Information Per Serving (based on a diet of 2,000 calories per day)

Nutrition Information Per Serving: Calories 600; Total Fat 22 g (Sat 2.5 g, Trans 0 g, Poly 4 g, Mono 11 g); Cholesterol 35 mg; Sodium 410 mg; Potassium 1893 mg; Total Carbohydrates 83 g; Dietary Fiber 23 g; Total Sugars 22 g; Protein 26 g; Vitamin A 2273 (IU); Vitamin C 90 mg; Calcium 125 mg; Iron 4 mg; Vitamin D 0 (IU); Folate 216 mcg; Omega 3 Fatty Acid 0.6 g

% Daily Value*: Vitamin A 45%; Vitamin C 150%; Calcium 15%; Iron 25%

Copyright Courtesy of California Avocado Commission

To learn more about an exquisitely crafted white balsamic vinegar, go to: O White Balsamic Vinegar

To have a look at one of the country’s best artisanal raw honeys, go to: Spring Clover Liquid Honey

To learn more about California avocados, their heath benefits & growing an avocado tree go to: California Avocado Commission

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