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.
- 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
- If using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain.
- Cut avocado into large chunks.
- Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor.
- Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using.)
- Add salt and black pepper to taste.
Per ¼-cup serving:
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