*Low-Fat Chunky Guacamole

Low-Fat Chunky Guacamole

Do you love guacamole, but don’t like the fat and calories? Try this chunky version that substitutes green peas for most of the avocado, yet retains the same taste and texture of the original. This guacamole has half the calories and almost 85 percent less fat (and almost no saturated fat!) of traditional guacamole. Use as a dip for baked tortilla chips or heat up a whole wheat tortilla and fill with low-fat cheddar cheese, fresh cilantro, and a serving of this yummy guacamole for a quick-fix snack.


1 1/2 cups frozen green peas, thawed

1 small, ripe avocado, peeled, pitted, and cut into chunks

2 tablespoons fat-free mayonnaise

1 tablespoon fresh lemon juice

1/4 teaspoon cumin

1/4 teaspoon chili powder

2 cloves garlic, minced

salt to taste

1 tablespoon diced green chilies

1/2 cup mild or medium commercial salsa

2 tablespoons onion, diced

1 medium tomato, diced (approximately 2/3 cup)


1) In a food processor or blender, combine peas, avocado, mayonnaise, lemon juice, cumin, chili powder, garlic, and salt. Process until thoroughly blended, but not completely smooth. Stop and scrape sides, if needed.

2) Transfer pea mixture to medium bowl, stir in green chilies, salsa, onion, and tomato.

3) Cover and refrigerate for 1 to 2 hours to allow flavors to blend. Will keep refrigerated for up to two days. Makes approximately 2 1/2 cups.

Nutritional Analysis per 1/4 cup: 49 Calories; 42 percent fat (2.3 grams); < 0.5 gram saturated fat; 13 percent protein; 45 percent carbohydrate; 2 grams fiber.


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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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