Weight Loss Surgery Cookbook

136 Part II: Now You’re Cooking! Healthy and Hearty Dishes

Stuffed Avocados with

Chicken-Corn Salsa

The sweetness of the corn and heartiness of the chicken complement this avocado

dish, which is featured in the color section. Mixed with fresh cilantro, garlic, onion, and

chili powder, you may never want to eat avocados any other way. Although avocados

are high in fat, it’s heart-healthy fat.

Stage: Regular foods

Preparation time: 10 minutes

Chilling time: 2 hours

Yield: 4 servings (1 cup each)

1 cup^1 ⁄ 2 -inch pieces of cooked chicken

(^1) ⁄ 2 cup frozen corn, defrosted under cold water
(^1) ⁄ 2 cup low-sodium canned black beans
(^1) ⁄ 4 cup chopped fresh cilantro
1 clove garlic, minced
(^1) ⁄ 2 teaspoon chili powder
(^1) ⁄ 2 teaspoon cumin
(^1) ⁄ 4 cup fresh lemon juice
(^1) ⁄ 4 cup diced red onion
1 tablespoon olive oil
2 avocados
1 In a large mixing bowl, combine chicken, corn, black beans, cilantro, garlic, chili
powder, cumin, lemon juice, onion, and olive oil and mix well.
2 Refrigerate mixture for 2 hours.
3 Peel the avocados, then cut in half and seed (see Figure 8-1). Place avocado halves flat
side up and fill each with^1 ⁄ 2 cup of the chicken-corn salsa.
Tip: When choosing avocados, they should be firm to the touch yet soft when you apply
pressure. Hass avocados are the most common, and they should be dark in appearance. If
they’re green, they’re not ripe yet.
Tip: If you don’t have time to cook your own chicken, you can pick up a rotisserie chicken
from the deli and cut the meat into^1 ⁄ 2 -inch pieces.
Per serving: Calories 290 (From Fat 180); Fat 20g (Saturated 3g); Cholesterol 30mg; Sodium 100mg; Carbohydrate
19g (Dietary Fiber 9g); Protein 15g; Sugar 2g.