Making your calories count – Orange and Avocado Salad

By Tanya Davis | Published Wednesday, January 18, 2012

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This week completes our focus on Wise County’s District 4-H Food Show winners and the nutritional benefits of their recipes.

Lyndi Luttrull, a 13-year-old Decatur 4-Her, received first place in the Intermediate Fruits and Vegetable category. Her recipe for Orange and Avocado Salad will make a colorful addition to any Mexican-inspired meal.

The sharpness of the dressing complements nicely the taste of the avocado. It is packed full of beneficial nutrients such as folate, vitamins A, E and C, potassium, and monounsaturated fat.


  • 8 cups mixed salad greens
  • 1 cup orange segments
  • 1 avocado, diced
  • 1/4 cup slivered red onion
  • 1/2 cup Cilantro-Lime Vinaigrette (recipe follows)

Toss greens, orange segments, avocado and onion in a salad bowl. Toss with Cilantro-Lime Vinaigrette.


  • 1 cup packed cilantro
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup lime juice
  • 1/4 cup orange juice
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • Pinch of minced garlic

Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.

Number of servings: 4

Per serving: 223 calories; 19 g fat (3 g sat , 14 g mono); 0 mg cholesterol; 14 g carbohydrates; 3 g protein; 6 g fiber; 142 mg sodium; 612 mg potassium.

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