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Low-Fat Guacamole 2

Makes 2 cups (10 servings)

The peas in this guacamole help to lower the fat content and they are also rich in cancer-fighting fiber. Fiber helps your body get rid of excess cholesterol and cancer-causing compounds which are otherwise reabsorbed back into your bloodstream. Despite the addition of peas, this guacamole derives a good portion of its calories from fat. However, the total fat grams and calories are still quite low and when eaten with baked chips and as part of a low-fat, plant-based diet, overall fat intake will be within the recommended range.

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
1/4 teaspoon salt, or to taste
1 tablespoon finely chopped fresh cilantro (optional)
1/2 teaspoon ground cumin
3 tablespoons fresh lemon juice, or to taste
1 green onion, thinly sliced (optional)
1 garlic clove, minced or pressed (about 1 teaspoon)
1/2 cup mild salsa (commercial variety, or Colorful Corn Salsa)
1 ripe avocado
1/4 teaspoon black pepper, or to taste

If using fresh or frozen peas, blanch peas by placing them in boiling water for 2 minutes to soften. Drain peas and immediately shock with cold water to prevent further cooking. Place in either a mixing bowl or food processor. Cut the avocado in half from stem to bottom. Remove the pit and use a spoon to scoop out the inside. For a chunky guacamole, mash avocado and peas together using a potato masher or fork. If a creamy texture is desired, use a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Guacamole is best when consumed on the same day. To prevent leftover Low-Fat Guacamole from turning brown, cover it directly with plastic wrap in the refrigerator, and it will keep for up to one day.

Per serving

  • Calories: 45
  • Fat: 2.7 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 53.5%
  • Cholesterol: 0 mg
  • Protein: 1.3 g
  • Carbohydrates: 4.9 g
  • Sugar: 1.3 g
  • Fiber: 2.1 g
  • Sodium: 227 mg
  • Calcium: 12 mg
  • Iron: 0.5 mg
  • Vitamin C: 6.1 mg
  • Beta Carotene: 118 mcg
  • Vitamin E: 0.5 mg

Source: The Survivorís Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.