Avocado Boats

1. Cut into and all around the pit of each avocado, down to the pits. Twist the avocados and separate them. Whack the corner of your knife into each pit and remove it.

2. Using a large spoon, scoop out each avocado half and arrange them on a plate. Dress the avocados with lemon juice, a few drops of hot sauce and a drizzle of extra-virgin olive oil.

3. Combine the tomatoes and scallions and season with salt. Fill the avocados with plum tomatoes and serve.

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Nutrient	Quantity
Total fats	0.3932 g
Protein	3.7086 g
Carbohydrates	15.0916 g
Energy	65.2808 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0091 g
Water	183.5899 g
Aspartic acid	0.338 g
Calcium, Ca	145.1483 mg
Lutein + zeaxanthin	2274.4858 g
Fiber, total dietary	5.3237 g
Carotene, beta	1196.1325 g
Niacin	1.0544 mg
Vitamin A, RAE	100.0442 g
Arginine	0.264 g
Riboflavin	0.1609 mg
Glutamic acid	0.756 g
Sodium, Na	32.0883 mg
Total lipid (fat)	0.3932 g
Manganese, Mn	0.3213 mg
Proline	0.242 g
Fatty acids, total saturated 16:0	0.0575 g
Choline, total	11.6252 mg
Sugars, total	4.7704 g
Serine	0.164 g
Fatty acids, total saturated 18:0	0.0061 g
Vitamin B-6	0.1255 mg
Selenium, Se	1.2177 g
Ash	1.6332 g
Fatty acids, total saturated 18:1 undifferentiated	0.0544 g
Pantothenic acid	0.1584 mg
Phenylalanine	0.118 g
Copper, Cu	0.1676 mg
Thiamin	0.1118 mg
Methionine	0.04 g
Iron, Fe	2.9865 mg
Carbohydrate, by difference	15.0916 g
Phosphorus, P	74.7067 mg
Folate, total	128.4858 g
Alanine	0.164 g
Valine	0.162 g
Fatty acids, total saturated 18:2 undifferentiated	0.1428 g
Glycine	0.182 g
Carotene, alpha	0.0442 g
Fatty acids, total saturated 14:0	0.002 g
Zinc, Zn	0.7826 mg
Isoleucine	0.154 g
Fatty acids, total polyunsaturated	0.1519 g
Leucine	0.218 g
Vitamin A, IU	1994.9717 IU
Folate, DFE	128.4858 g
Tryptophan	0.04 g
Vitamin C, total ascorbic acid	39.9408 mg
Tyrosine	0.106 g
Vitamin K (phylloquinone)	414 g
Fatty acids, total saturated	0.0657 g
Histidine	0.064 g
Fatty acids, total monounsaturated	0.0545 g
Threonine	0.144 g
Folate, food	128.4858 g
Cryptoxanthin, beta	0.8833 g
Vitamin E (alpha-tocopherol)	1.1066 mg
Magnesium, Mg	40.3533 mg
Lysine	0.182 g
Potassium, K	558.095 mg

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1	1.2808	0.4116	0.0132
Salt	0	0	0	0
Extra virgin olive oil	0	0	0	0
plum tomato	2	0	0	0
hot sauce	0	0	0	0
scallion	2	64	14.68	0.38
ha avocadoes	3	0	0	0