Low Fat Guacamole

Adapted from 1,000 Lowfat Recipes by Terry Blonder Golson, 1997.

This is a quick recipe for guacamole that is very easy to adapt for people with different taste and texture preferences – you can adjust the tabasco and how long you puree it in the food processor (or just mash for a chunkier feel). Almost all of the fat is monounsaturated (good) fat — more about this in an upcoming nutrition article on fats. The tomato helps decrease the calories per serving, but if you use more than one plum tomato, it changes the color and may look less appetizing — so, if looks count, limit how much tomato is added. The taste is excellent with or without it.

Serve with cucumber slices (preferably seedless English cucumbers), slices of red or green pepper, or wedges of pita.

To keep the guacamole from turning brown, I’ve seen two hints. One is to store it with the pit in the dip, but I don’t find that works. Better, in my opinion, is covering the dip with clear wrap pushed down all along the surface, so air can’t get to it. I usually only have to worry about this for a short while, as it’s gone after that.

About 6 servings, 4 Tbsp each

Ingredients:

1 large ripe avocado
1 plum tomato, seeded
½ cup minced red onions
1 Tbsp fresh lemon juice
2 tsp fresh lime juice
½ tsp kosher salt
1/8 tsp Tabasco sauce

Directions:

1. Quarter the avocado, mash the pulp. Chop the tomatoes with a few pulses in the food processor.
2. Mix together all ingredients. If not serving immediately, cover with plastic wrap so it touches the guacamole, to prevent browning.

Nutrition facts: Serving size 6 Tbsp. 32 Calories; 1 gm protein; 2 gm fat (0 gm saturated); 4 gm carbs; 1 gm fiber; 160 mg sodium.

Nutrition facts are derived from MyFitnessPal app on iPhone. The calories seem low, but the usual sites i use are not available, due to the government shutdown.