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.
ORANGE & AVOCADO SALAD
- 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.