2. Avocado

You can pick out your MUFA intake from:

  • Hass avocado
  • Florida avocado

Avocados are excellent for appetizers and salads, and you can even enjoy them as a light snack garnished with salt and pepper to serve alongside French fries. Chopped avocados can be enjoy with salsa, and you can even mash them with lime juice.

Chicken with Citrus-Avocado Salsa

This delicious citrusy chicken delight is a very healthy treat for salsa lovers, and it will take you around 20 minutes to create this dish for four people.


  • 4 radishes
  • ½ tsp. salt
  • 4 skinless chicken breast halves that weigh 6oz. each (boneless)
  • 1 cup avocado (cubed)
  • ¼ cup fresh basil leaves (chopped)
  • 4 green leaf lettuce
  • 1 ruby red grapefruit


Take out a large saucepan, fill it up with 4 cups of salted water, and place it over high heat. Now, add in the chicken and allow the water to come to a boil. Then, turn of the heat, cover up the saucepan, and let it cool down for at least 15 minutes. Take a thermometer and insert it into a thick piece of the chicken, if its reads 160°F, remove it from the water.

Start peeling the grapefruit and remove the pith, and be sure to keep a bowl to store the juice. Take out each segment from the membranes, and cut it down into tiny cube-like pieces into the bowl. Now, add radishes, basil, avocado and salt into the bowl and mix them gently.

Take the drained chicken and cut it down in thin ½ inch slices. The, take the grapefruit mixture and divide it into 4 equal portions. Add a quarter of the mixture into the chicken, and make sure all the pieces are nicely soaked in grapefruit juice. Then, place the dish atop lettuce leaves, and garnish it with fresh basil leaves.

You can also serve this meal with ½ cup of cooked brown rice, which contain 108 calories

Nutrition Chart

  • 269 Calories
  • 7.5g. Fats
  • 41g. Protein
  • 3g. Fiber
  • 1.5g. Saturated fats
  • 99mg. Cholesterol
  • 188mg. Sodium


  1. If you would post some healthy recipes for i?une building and energy .i would also love to see more herbs and recipes for ciring cancer i have cervix vancer and would really love to cook more dishes that will help me in this struggle thank you very much for the dishes ive seen so far. Sincerely treasa jones


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