Guacamole Recipe

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Guacamole Recipe

(Low Fat Recipe)

Ingredients:  Makes 18 level tablespoons

1 large ripe avocado, halved, stoned and peeled

2 level tablespoons low-fat natural yoghurt

2 medium tomatoes, skinned, de-seed and chopped

2 level tablespoons chopped fresh parsley or coriander (cilantro)

level teaspoon ground coriander (cilantro)

1 small red onion, peeled and finely chopped

4 teaspoons lime or lemon juice

1 clove garlic, peeled and crushed

Coriander leaves to garnish

 

Method:

Mash the avocado with a fork in a bowl, until it becomes smooth and creamy.  Stir in all the other ingredients gently but thoroughly.  Spoon the guacamole into a serving bowl, garnish with coriander leaves and serve at once, or cover and refrigerate for up to 30 minutes.  Do not keep the dip any longer or it will start to blacken.  You can serve savory biscuits or Melba toast with the guacamole, or pack it into short lengths of celery.

 

Nutrient Value Per Level Tablespoon:

25 calories

2 g total fat (o g saturated fat)

1 g carbohydrates

1 g fiber

5 mg sodium

 

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