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!
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
- 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.
- Add the chile pepper, onion, garlic, tomato, lime juice, cilantro and cumin.
- Mix again with the two forks, taking care not to over mix.
- Add the salt, if using, and pepper to taste. Lightly mix again.
- Transfer the guacamole to a serving dish and let stand until ready to serve at room temperature.
Serving size: ¼ cup
Makes about 8 servings
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