Makes 2½ cups (10 ¼-cup servings)

If you long for your favorite south-of-the-border dip, but don't want the fat of avocado, try this reduced-fat version of guacamole. You can use either green peas or green beans for part of the avocado. Green peas will give this dip a slightly sweet flavor that we found especially appealing.

The peas in this guacamole help to lower the fat content and they also add cancer-fighting fiber.

Ingredients:

  • 1 c. drained and rinsed canned, fresh or frozen peas
  • 1 ripe avocado, peeled
  • ½ c. mild salsa
  • 1 garlic clove, finely chopped, or
    1 tsp. chopped garlic
  • juice of 1 lemon
  • ½ tsp. ground cumin
  • 1 green onion, chopped (optional)
  • 1 T. fresh cilantro, chopped (optional)
  • salt and black pepper to taste

Preparation:

  1. If using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain.
  2. Cut avocado into large chunks.
  3. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor.
  4. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using.)
  5. Add salt and black pepper to taste.

Nutritional Analysis:

Per ¼-cup serving:

Calories: 45
Fat: 2.7 g
Saturated Fat: 0.4 g
Calories from Fat: 53.5%
Cholesterol: 0 mg
Protein: 1.3 g
Carbohydrates:: 4.9 g
Sugar: 1.3 g
Fiber: 2.1 g
Sodium: 227 mg
Calcium: 12 mg
Iron: 0.5 mg
Vitamin C: 6.1 mg
Beta-Carotene: 118 mcg
Vitamin E: 0.5 mg
Recipe from The Survivor's Handbook, The Cancer Project