JANUARY HARVEST
Avocados Native to South America, avocados are also known as ‘butter pears’ thanks to their smooth, silky flesh. The skin colour is not a true indication of ripeness. There are two main types: the dark purple, roughskinned Hass and the smooth, green-skinned Fuerte. Choose avocados that are firm but give a little when gently squeezed. To prepare, cut into the avocado and slice around the stone, creating 2 halves; twist to separate. Save any unused fruit by squeezing lemon over the flesh and freezing. Use to add richness to smoothies, or griddle wedges for a few mins and add to a warm lentil and sundried tomato salad.
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AV O C A D O & E G G B RE A K FA S T B U RRI T O Makes 4 Takes 30 mins Cost per serve £1.58 700g cherry tomatoes, halved, or quartered if large 3 tsp olive oil 2 garlic cloves, finely sliced 1 red chilli, sliced 1 lime, zested and juiced 30g pack fresh coriander, stems finely chopped, leaves roughly chopped 100g low-fat natural yogurt 1-2 tsp sriracha chilli sauce, to taste 4 eggs 4 multiseed wraps ½ x 70g bag wild rocket 2 small avocados, stoned, peeled and sliced
1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the tomatoes on a large baking tray with 2 tsp of the oil, then add the garlic, chilli and the lime zest and juice. Roast for 20 mins until blistered and golden. Season and toss with most of the coriander. 2 Mix the yogurt and sriracha in a bowl; set aside. Heat the remaining oil in a frying pan over a medium heat. Fry the eggs for 3-4 mins until the yolks are just set. Transfer to a plate and cover with foil to keep warm. 3 Heat the wraps in the same pan, then put on plates and top each with rocket, tomatoes, avocado and an egg. Drizzle with the yogurt and sprinkle over the remaining coriander. Fold over the ends, roll tightly, and cut in half to serve. Each burrito contains Energy
1863kJ 447kcal 22%
Fat
Saturates
Sugars
Salt
24g 6g 11g 1.3g 34% 31% 12% 21%
of the reference intake. See page 8. Carbohydrate 40g Protein 17g Fibre 6g
COOK THE COVER Add some charred sweetcorn for extra crunch, if you like.
For more delicious avocado recipes, visit tesco.com/realfood 15