A typical guacamole contains 200 calories per half cup, as heart-healthy avocados pack a high-calorie punch. So why not try making guacamole with asparagus instead? Asparagus offers the gut-healthy prebiotic, inulin. It is also a rich source of vitamin K and B-vitamins. Substituting asparagus for avocado also slashes calories — whittling them down to 30 calories per serving.
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Serve with vegetables such as cucumber, red peppers, celery or carrots instead of chips for even more calorie savings.
Ingredients
1.5 pounds asparagus, with tough part of stalk removed and cut into 1- to 2-inch pieces
1 Tbsp fat-free plain Greek yogurt
¼ cups chopped cilantro
3 green onions, root tips discarded and chopped into small pieces
½ jalapeno pepper, seeded and finely minced
1 Tbsp finely minced garlic
½ teaspoon Worcestershire sauce
2 dashes hot sauce
Salt and pepper to taste
1 large tomato, diced
Preparation
- Prep vegetables and herbs.
- Put an inch of water in a pot and insert a steamer basket. Cover and bring to boil.
- Add asparagus to steamer, cover pot, turn down heat to medium-low and steam for 5 minutes or until tender.
- Toss all ingredients, with exception of tomatoes, into a blender or food processor and puree until smooth.
- Scoop into a bowl and chill until cool.
- Garnish with chopped tomatoes.
Nutrition information
Makes 10 servings.
Per serving:
Calories: 30
Total fat: 0g
Saturated fat: 0g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 75mg
Total Carbohydrate: 6g
Fiber: 3g
Sugars: 3g
Protein: 3g
Recipe provided by Digestive Disease Health Team Dietitians
