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Diet & Nutrition | Heart & Vascular Health | Heart Healthy Living | Wellness
Recipe: Quick, Healthy Guacamole

Recipe: Quick, Heart-Healthy Guacamole

Delicious, easy to make

Avocados get three-fourths of their calories from fat — but because it is monounsaturated fat and because avocados are low in calories, you can enjoy eating them in good health. Serve with low-fat tortilla chips, or try an arrangement of crudités. A great source of monounsaturated fat and potassium, this version beats the store-bought varieties any day!

Ingredients

2 medium avocados, halved
1 serrano, seeded and minced
2 tablespoons minced red onion
1 garlic clove, minced
1 small tomato, seeded and diced
juice of 1 ½ limes
2 tablespoons minced fresh cilantro
¼ teaspoon ground cumin
⅛ teaspoon kosher salt, optional
freshly ground pepper

Directions

  1. Using a spoon, scoop the avocado pulp from the shells and place it in a bowl. Using two forks, coarsely mash the avocado, leaving some chunks.
  2. Add the chile pepper, onion, garlic, tomato, lime juice, cilantro and cumin.
  3. Mix again with the two forks, taking care not to over mix.
  4. Add the salt, if using, and pepper to taste. Lightly mix again.
  5. Transfer the guacamole to a serving dish and let stand until ready to serve at room temperature.

Nutritional information

Serving size:  ¼ cup
Makes about 8 servings

Calories: 70
Total Fat: 6 g
Saturated Fat: 1.5 g
Protein: 1 g
Carbohydrates: 5 g
Dietary Fiber: 4 g
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 350 mg

Tags: healthy diet, heart healthy diet, Heart Month, Recipes, snacks
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  • Karenina

    I was born in México and a more traditional recipe is with out the pepper, cumin, and not garlic in this way is not so hot and over the top with the spices, so you can used as a side with grill steak, or just alone with totopos that is the name for the tortilla chips.