4 Layer Stuffed Avocados are your favorite 7-layer dip (pared down a bit) with all those Mexican flavors stuffed into a fresh and delicious Avocado.
I was given this cookbook to review, but my opinions are all my own.
We appreciate your support
This post may contain affiliate links. Life Currents participates in different affiliate programs. As an Amazon Associate I earn from qualifying purchases. For more information see here.
Please let me know if you have any questions about this recipe. I read all the comments myself and I try to help as soon as I can. I have readers from all levels of comfort and experience in the kitchen on my site, and I’ve tried to answer some of your questions already in the post. But if I’ve missed anything, please feel free to leave a comment and ask.
This beautiful and simple recipe comes from the book, (affiliate link) The Create-Your Plate Diabetes Cookbook: A Plate Method Approach to Simple, Complete Meals by Toby Amidor, MS, RD, CDN, FAND. I have a recipe and a review of the book for you. Sorry, the giveaway is closed.
Simple, No-cook, healthy recipe
This is one of those amazingly simple and ingenious recipes that makes you ask yourself, “why didn’t I think of that?” It’s like all my favorite things packed into a cute little package!
Avocados are filled with heart healthy monounsaturated fats. When these fats are eaten in moderation in place of saturated and trans fats, it can help reduce bad (LDL) cholesterol.
And this recipe makes a great snack, or light meal. Pair it with a salad and some brown rice, and you have a great meal. Or, just grab one of the stuffed avocados for a 160-calorie snack.
The Create-Your Plate Diabetes Cookbook
The “Diabetes Plate Method” is an effortless way to plan nutritionally rich and healthy meals without any counting, measuring, tracking, or calculations.
Every recipe in the book was designed to meet the nutrition guidelines of the American Diabetes Association, so readers can create their plate with confidence.
This step-by-step guide is perfect for anybody looking to live a healthier lifestyle, whether you have diabetes, prediabetes, or just want to eat healthier.
More than just a cookbook, this handy book includes a step-by-step guide to using the Diabetes Plate Method to plan perfectly-portioned, diabetes-friendly meals; an introduction to cooking and eating well to manage diabetes and support heart health; and a one-week meal plan including breakfast, lunch, dinner, and snacks plus over 15 additional sample plates!
The book is also chock-full of information so you can better understand diabetes, and healthful eating. “What you eat makes a difference for your blood glucose levels, cholesterol, blood pressure, and weight. Eating healthful foods does not have to be difficult”, and this recipe proves that! It’s easy to make with no cooking involved, and simple easy to find ingredients.
The basic gist of the book is that “Instead of counting carbohydrates and measuring portions, you can use your plate as a visual guide to create balanced diabetes-friendly meals. With this method, you’ll fill your plate with more nonstarchy vegetables and smaller portions of starchy, carbohydrate foods, and protein foods.”
I love that the book has wonderfully helpful charts, listing common nonstarchy vegetables; a chart for plant-based protein options, arranged in order of the carb content in one serving of the food; good seafood options; better-for you starchy vegetable options; and legumes and pulse (beans) options.
The author, Toby Amidor
Nutrition expert at FoodNetwork.com and best-selling cookbook author Toby Amidor brings her “healthy and wholesome can also be delicious” philosophy to the American Diabetes Association this new book.
Toby trained as a clinical dietitian at New York University. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications.
She writes the Healthy Eats Blog for FoodNetwork.com and is a regular contributor to the U.S. News and World Report Eat + Run blog, as well as blogs for Men’s Journal, Muscle & Fitness, and Shape. She also writes an “Ask the Expert” column in Today’s Dietitian magazine.
The American Diabetes Association
The American Diabetes Association® and its mission are CONNECTED FOR LIFE®. The Association funds research to prevent, cure, and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes.
Founded in 1940, its mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes.
For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit diabetes.org.
Recipe notes
This recipe is so easy and so good that there aren’t many tips or tricks that you need to know. But, there are lots of ways to change up these fun stuffed avocados if you want to give that a go.
Toss in some tofu, shredded chicken, green onions, or try stuffing them with tuna salad (there’s a delicious tuna salad in the cookbook).
Almost Smooth Salsa
Included is a delicious fresh salsa recipe. If you like your salsa smooth, then blend until smooth. If you like your salsa chunky, then skip the blending altogether. Simply blend to your liking of chunkiness.
For dishes where the tomato will be finely chopped or diced, use plum or Roma tomatoes. These oblong shaped tomatoes don’t have many seeds, and the seeds they do have are easy to remove.
Simply cut the tomato in half, and push your finger into the cavity where the seeds are, scooping out the seeds. It’s ok if you miss some, and some go into the salsa. You don’t have to be precise.
Or, want to save yourself some time? Just buy the salsa from the store. Be sure to check out the produce section, as they have great fresh salsas that are filled with healthy ingredients.
Follow me on social media
If you like seeing my recipes subscribe via email in the upper right.
Or, connect with me on your favorite social media channel for recipes, photos, & much more:
Pinterest, Facebook, Instagram, YouTube and Twitter!
And find my shop on Amazon for recommendations on cool tools
If you try this recipe,
please come back & leave a comment below letting us know how it goes.
Share a picture & tag @lifecurrents on Instagram.
Or you can upload a “tried it” photo (I would love to see)
via the pin.
And, if you didn’t win a copy of the book, you can {affiliate link} buy your copy here with my affiliate link.
4 Layer Stuffed Avocados Recipe
4 Layer Stuffed Avocados
Equipment
- Immersion Blender
Ingredients
Almost Smooth Salsa:
- 2 medium plum or Roma tomatoes ½ pound, seeds and pulp removed, and chopped
- ¼ green bell pepper chopped
- ¼ cup chopped red onion
- ½ jalapeno seeded, veins removed, and chopped
- 3 tablespoons chopped cilantro
- Juice of ½ lime about 1 tablespoon
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon sea salt
- 1/8 teaspoon ground black pepper
Stuffed Avocados:
- 1/3 cup canned no-salt added black beans drained and rinsed
- 2 avocados halved and pits removed
- 4 tablespoons nonfat plain Greek yogurt
- 4 tablespoons Almost Smooth Salsa or your favorite jarred salsa
- 4 teaspoons reduced fat shredded sharp cheddar cheese
- ¼ teaspoon sea salt
- 1 lime quartered
Instructions
Make the salsa:
- Add the tomatoes, bell pepper, onion, jalapeno, and cilantro to a medium bowl. Add lime juice, olive oil, salt, and black pepper. Toss to evenly coat.
- Using an immersion blender, blend until almost smooth, leaving some chunks in the salsa.
Make the stuffed avocados:
- Place the black beans in a small bowl. Using the back of a fork, mash until they reach an almost smooth consistency.
- In the center of each avocado, layer 1 tablespoon of the beans, 1 tablespoon Greek yogurt, and 1 tablespoon salsa, sprinkle with 1 teaspoon cheddar cheese. Sprinkle salt evenly over avocados. Serve each avocado half with 1 slice of lime to squeeze over the dish.
Notes
Nutrition
Nutritional information is based on third-party calculations, and should be considered estimates. Actual nutritional content will vary based on brands used, measuring methods, portion sizes, and more.
Candie L
Someday I will stop eating processed food. Some day I will stop eating processed food. Someday I will stop eating processed food
LEAH SHUMACK
I’m always looking to eat better!
Lily Kwan
I’m interested in eating better.
Autumn Sky
My grandma has diabetes and I’d love to have new recipes that she can eat.
DanV
I am interested in recipes for healthy eating.
Philip Lawrence
I am interested in eating better but I am not presently cooking for anyone who has diabetes.
Fawn George
I could really use this. I was diagnosed couple years ago Diabetic 2. My husbands borderline. It looks like a good cookbook.
Buddy Garrett
My wife is diabetic.
Sand
I cook for my mom and she’s diabetic.