Low-Fat Guacamole Recipes for Appetizers

Low-Fat Guacamole Recipes for Appetizers - How Foods Fight Cancer

MAKES 21⁄2 CUPS (10 SERVINGS)

The peas in this guacamole help to lower the fat content, and they are also rich in cancer-fighting
fiber. Fiber helps your body get rid of excess cholesterol and cancer-causing compounds that
are otherwise reabsorbed into your bloodstream. Despite the addition of peas, this guacamole derives a good portion of its calories from fat. However, the total fat grams and calories are still quite low, and when it is eaten with baked chips as part of a low-fat, plant-based diet, overall fat intake will be within the recommended range.

1 cup canned green peas, rinsed and drained, or 1 cup fresh or frozen green peas
1 ripe avocado
1⁄2 cup salsa
3 tablespoons freshly squeezed lemon juice
1 green onion, thinly sliced (optional)
1 tablespoon minced fresh cilantro (optional)
1 garlic clove, minced or pressed
1⁄2 teaspoon ground cumin
1⁄4 teaspoon salt
1⁄4 teaspoon ground black pepper


1. If using fresh or frozen peas, blanch them in boiling water for 2
minutes to soften. Drain well and immediately rinse under cold
water to prevent further cooking.

2. 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, optional cilantro, garlic, and cumin and stir or process until
well combined. Season with salt and pepper to taste.

3. 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.


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