Low-Fat Guacamole
Adding peas to this guacamole lowers the fat content and it still tastes great!
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
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Makes 2 1/2 cups
1 cup fresh or frozen green peas or 1 cup canned green peas, rinsed and drained
1 ripe avocado
1/2 cup salsa
3 T freshly squeezed lemon juice
1 green onion, thinly sliced (optional)
1 T minced fresh cilantro (optional)
1 garlic clove, minced
1/2 tsp ground cumin
1/4 tsp salt
PER SERVING: 45 calories; 2.7 g fat; 0.4 g saturated fat; 53.5% calories from fat; 0 mg cholesterol; 1.3 g protein; 4.9 g carbohydrate; 1.3 g sugar; 2.1 g fiber; 227 mg sodium; 12 mg calcium; 0.5 mg iron; 6.1 mg vitamin C; 118 mcg beta-carotene; 0.5 mg vitamin E
Methods/steps
If using fresh or frozen peas, thaw them.
Cut the avocado in half lengthwise. Twist to separate the halves. Remove the pit and scoop out the flesh with a spoon. For chunky guacamole, mash the avocado and peas together using a potato masher or fork. For a creamier texture, combine the avocado and peas a food processor. Add the salsa, lemon juice, optional green onion, garlic, and cumin and stir or process until well combined. Mix in the cilantro at the end. Season with salt taste.
Guacamole is best when served the day it is made. To prevent leftover guacamole from turning brown, cover the surface directly with plastic wrap. Stored in a tightly covered container in the refrigerator, Low-Fat Guacamole will keep for up to 1 day.
Cut the avocado in half lengthwise. Twist to separate the halves. Remove the pit and scoop out the flesh with a spoon. For chunky guacamole, mash the avocado and peas together using a potato masher or fork. For a creamier texture, combine the avocado and peas a food processor. Add the salsa, lemon juice, optional green onion, garlic, and cumin and stir or process until well combined. Mix in the cilantro at the end. Season with salt taste.
Guacamole is best when served the day it is made. To prevent leftover guacamole from turning brown, cover the surface directly with plastic wrap. Stored in a tightly covered container in the refrigerator, Low-Fat Guacamole will keep for up to 1 day.
Additional Tips
To spice it up a bit, add some jalapeno pepper.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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