Monday, May 21, 2007

Light Guacamole

This lower fat version of a favorite dip is a yummy alternative when you have the munchies!

Prep/Total Time: 10 minutes
Yield: 12 servings

2 large ripe avocados, peeled, divided
1 cup (8 ounces) fat-free sour cream
1/4 cup chopped onion
3 jalapeno peppers, seeded and chopped
6 tablespoons minced fresh cilantro or parsley
4 teaspoons lemon juice
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/8 teaspoon pepper
1 large tomato, seeded and chopped
baked tortilla chips or raw vegetables

In a food processor, combine one avocado, sour cream, onion, jalapenos, cilantro, lemon juice, salt, cumin and pepper; cover and process until smooth. In a serving bowl, mash the remaining avocado with a fork. Stir in the pureed avocado mixture. Gently fold in tomato. Serve with tortilla chips or vegetables.

Tips and Tricks
I skip the food processor part and just mash the avocado well with a fork. I have left out the cumin before when I didn't have any and the dip still tastes good without it. I also omit the jalapenos. If using dried spices, be sure to cut the amount by 2/3.
Make It Healthier
Omit the salt.
How Kids Can Help
Mash the avocado. Measure dry ingredients. Stir all ingredients together.
When buying avocados, make sure there are no bruises or soft spots. Avocado should be firm but not hard. Extra ripe avocados can be OK if you plan to use them right away. If avocados are too firm, leave them in a bowl with apples for a few days to speed up the ripening process.

Nutrition Facts
1 serving (1/4 cup dip) equals 79 calories, 5 g fat (1 g saturated fat), 2 mg cholesterol, 119 mg sodium, 7 mg carbohydrate, 2 g fiber, 2 g protein
Diabetic Exchanges
1 fat, 1 vegetable

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