Here’s the skinny on great guac: it doesn’t have to contain extra fat to taste fantastic. We omitted the olive oil and substituted baked chips for a delicious snack that’s lighter in calories and fat.
1/4 cup olive oil >
no olive oil
Tortilla chips >
homemade baked tortilla chips plus veggies for dipping
Nutritional Highlights
240 (before)
130 (after)
17 g (before)
6 g (after)
4 % (before)
70 % (after)
20 min |
1 hr |
9 servings (1/4 cup dip, 4 chips and 4 veggies each) |
1 medium bulb garlic
3 flour tortillas (8 inch)
Cooking spray
2 medium avocados, peeled, pitted
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/8 teaspoon black pepper
Dash ground red pepper (cayenne) or few drops red pepper sauce, if desired
1/4 cup finely chopped red onion
3 plum (Roma) tomatoes, seeds removed, chopped
2 tablespoons chopped fresh cilantro
Assorted fresh vegetables for dipping, such as carrots and cucumbers
1
Heat oven to 350°F. Carefully peel paper-like layers from around bulb of garlic, leaving just enough to hold garlic cloves together. Cut 1/4- to 1/2-inch slice from top of bulb to expose cloves. Place cut side up on 6-inch piece of foil; wrap securely in foil. Place in pie plate or shallow baking dish. Bake 40 to 45 minutes or until garlic is tender when pierced with toothpick or fork. Cool.
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2
Spray 2 large cookie sheets with cooking spray. Cut each tortilla into 12 wedges. Place in single layer on cookie sheets. Spray with cooking spray. Bake uncovered 8 to 10 minutes or until light golden brown and crisp.
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3
In medium bowl, mash avocados. Stir in 1 teaspoon of the roasted garlic*, the lime juice, salt, black pepper and red pepper. Stir in onion, tomatoes and cilantro. Serve with baked tortilla chips and vegetables for dipping.
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Nutritional Information
1 serving (1/4 cup dip, 4 chips and 4 veggies):
Calories 130 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 250mg; Total Carbohydrate 16G (Dietary Fiber 3G, Sugars 2G); Protein 2G
% Daily Value
Vitamin A 70%; Vitamin C 15%; Calcium 4%; Iron 6%
Exchanges
1 Starch, 0 Other Carbohydrate, 1 Fat
Carbohydrate Choices
1
