AVOCADO FRITTATA WITH SUNDRIED TOMATOES, FETA & OLIVES

By South African Avocado Growers’ Association

Serves 4

Ingredients

• ½ cup chopped spring onions

• 2-3 teaspoons avocado oil

• 100g button mushrooms, sliced

• 6 large eggs

• 125ml milk

• ½ teaspoon dried mixed herbs

• pinch of sea salt

• 1 avocado, diced

• 2 teaspoons lemon juice

• 100g crumbled feta cheese

• ⅓ cup chopped black olives

• ½ cup chopped sundried tomatoes in oil, drained

• extra avocado slices to serve.

Method

1. Heat the oven to 180ºC.

2. In a non-stick pan with an ovenproof handle sauté the onions in the oil until soft, about 5 minutes and add the button mushrooms, sauté for a further 5 minutes.

3. Remove the pan from the heat.

4. Beat together the eggs, milk, mixed herbs and salt.

5. Gently toss the avocado with lemon juice.

6. When the oven is hot, evenly scatter the avocado, feta cheese, olives and sundried tomatoes over the sautéed onion and mushrooms.

7. Pour egg mixture into the pan taking care not to disturb the other ingredients.

8. Bake for about 20 minutes, or until the frittata is set firm and the top lightly browned. The frittata should be set with a slight wobble in the centre.

Chicken Curry With Avocado Sambals

By South African Avocado Growers’ Association

Serves 4

Ingredients

• 1kg chicken pieces

• 45ml (3 tablespoons) oil

• 2 large onions, finely chopped

• 30ml (2 teaspoons) garlic and ginger paste

• 15ml (1 tablespoon) curry paste

• 5ml (1 teaspoon) Garam Masala powder

• 2 x 410g cans chopped tomato

• 750ml chicken stock

• salt to taste

• fresh coriander, to garnish

• lemon wedges, to serve

• Basmati rice or roti, to serve

For the avocado coconut sambal

• 1 ripe avocado, peeled, stoned and diced

• 30ml (2 tablespoons) desiccated coconut

• Juice and zest of 1 lemon

• 30ml (2 tablespoons) fresh coriander, finely chopped

For the avocado mint yoghurt

• 1 ripe avocado, peeled, stoned and diced

• 75ml (5 tablespoons) plain low-fat yoghurt

• 1 green chilli, deseeded and chopped (optional)

• 125ml (half a cup) mint leaves, washed and chopped

• 125ml (half a cup) coriander leaves, chopped

Method

1. Pat the chicken pieces dry with paper towel and season with salt.

2. Heat the oil in an oven proof pan. Add the onion and ginger-garlic paste. Sauté until the onion is translucent, about 2-3 minutes. Then add the powder spices, and paste, taking care they don’t burn. Fry for 1 minute and add the chopped tomatoes to the mixture in the pan.

3. Add the chicken pieces to the pan and stir well until they are coated in the sauce. Cook until they start changing colour and turn golden brown, about 10-15 minutes.

4. Stir the chicken stock into the sauce. Cover the pan and gently simmer until the chicken cooks through and the meat juice runs clear when the thickest part of the meat is pierced with a skewer, about 30-40 minutes.

5. To make the avocado coconut sambal, combine all the ingredients in a small bowl and set aside until serving.

6. To make the avocado mint yoghurt, whizz all the ingredients in a food processor until smooth.

To serve, garnish the chicken with coriander. Serve with lemon wedges, avocado coconut sambal, avocado mint yoghurt and basmati rice or roti.