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Guacamole

Less avocado, more peas, please

This recipe came in over the transom from someone who didn't give us a story to go with it, but we recognized a style of guacamole that dated from an earlier, more innocent (some would say more ignorant) time. In those days (oh, round about the 1950s), it didn't seem to bother anyone to make guacamole with mayonnaise added to it. So, fixing this recipe was kind of a no-brainer. We could have improved the recipe simply by leaving out the mayonnaise (which drastically cut the Fat), but we decided to see if we could go this idea one better. We cut back on the total amount of avocado and replaced it withdrumroll green peas. The peas provided a lushness of texture (not quite the rival of avocado, but close) and a slight sweetness that actually enhances the avocado's flavor. And since eating is something you do first with your eyes, the green color of the peas makes you think you're getting lots of avocado. The result, a full-flavored guacamole, with half the fat and all the flavor.

PER SERVING
BEFORE
AFTER
Calories
158
83
Dietary fiber (g)
3.2
3.3
Total fat (g)
16
5.2
Saturated fat (g)
2.3
0.8
Cholesterol (mg)
4
0
Sodium (mg)
249
150

Ingredients

     1-1/2 cups frozen peas, thawed  1 avocado  1/4 cup finely chopped red onion  1/4 cup chopped cilantro  1 tablespoon fresh lime juice  1-1/2 teaspoons finely chopped pickled jalapeño  1/2 teaspoon salt
1. In food processor, process peas until finely chopped. With potato masher or fork, mash avocado until not quite smooth (leave it just a little lumpy).

2. Stir in onion, cilantro, lime juice, jalapeño, salt, and peas. If not serving right away, place a sheet of plastic wrap on the surface and refrigerate until serving.

Makes 6 servings

Per serving: 83 calories, 5.2g total fat, 0.8g saturated fat, 3.3g monounsaturated fat, 0.7g polyunsaturated fat, 3.3g dietary fiber, 3g Protein, 8g carbohydrate, 0mg cholesterol, 150mg sodium.
Good source of: fiber, folate, Vitamin C, lutein & zeaxanthin.

Author: the Healing Kitchen staff
Date Published: 4/11/2000
Date Reviewed: 3/16/2015


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