Prep Time: 5 min. Yields 6 servings
2 ripe avocados
1 tablespoon fresh lime juice
1 tablespoon cilantro
1/2 red onion, finely minced
1 clove garlic, passed through garlic press
1/2 teaspoon coarse salt
1/8 teaspoon freshly ground black pepper
1 ripe tomato
Cut the avocados in half, remove the seeds, and scoop the avocado into a mixing bowl. Mash the avocado, leaving it chunky. Add the remaining ingredients, except for the tomato, and mix until just combined. Don’t overmix.
Cover the guacamole so that plastic wrap directly skims its surface. (The goal is to prevent oxidation, which causes guacamole to turn an unpalatable brown color. Leaving an avocado pit in the bowl until serving also helps to reduce browning.) Refrigerate until ready to serve.
Just before serving, remove and discard the seeds and pulp from the tomato, and then chop the flesh, add it to the guacamole, and mix.
Per serving: Calories 104 (From Fat 76); Fat 8g (Saturated 2g); Cholesterol 0mg; Sodium 162mg; Carbohydrate 8g (Dietary Fiber 5g); Protein 2g.
Vary It! To get an extra protein boost, try mixing in a cup of cottage cheese. Another twist on guacamole that has become popular lately is adding mashed peas to the mix. Peas add a nice vibrant color and provide an additional layer of flavor. If you’d like to give them a try in this recipe, substitute 1 to 2 cups of thawed frozen peas for the tomatoes. Be sure to mash or puree them before mixing them in. Because of their distinctive flavor, if you’re not a huge fan of peas, start with 1 cup, but if you love them, then feel free to try 2 cups.
Tip: If you’re simply too tired to gather a bunch of ingredients to make guacamole, just slightly mash an avocado with a bit of salsa and enjoy. If you don’t have salsa, a little salt will do.
Recipe taken from Cancer Nutrition & Recipes For Dummies.