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Guacamole and Chips

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Guacamole and Chips
  • Prep Time 20 min
  • Total Time 1 hr 20 min
  • Servings 11
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Add something tangy to your family's Mexican night! Serve avocado dip with tortilla chips - a traditional appetizer!

Ingredients

2
jalapeño chilies
2
ripe large avocados
2
tablespoons lime or lemon juice
2
tablespoons finely chopped fresh cilantro
1/2
teaspoon salt
Dash of pepper
1
clove garlic, finely chopped
2
medium tomatoes, finely chopped (1 1/2 cups)
1
medium onion, chopped (1/2 cup)
1/2
bag (13 1/2 ounces) baked tortilla chips

Directions

  • 1 Remove stems, seeds and membranes from chilies; chop chilies. Cut avocados lengthwise in half; remove pit and peel. Place avocados in medium glass or plastic bowl; mash.
  • 2 Stir in chilies and remaining ingredients except tortilla chips. Cover and refrigerate at least 1 hour to blend flavors. Serve with tortilla chips.
Tips  

2 tablespoons canned chopped green chilies can be substituted for the jalapeño chilies.

“A healthy dip—now that’s an important part of snacking. I love chips but stay away from dips because they are so high in fat. But with this dip, I don’t have to worry about that.” Marilyn B.

For an even lighter “guacamole” with no fat and 5 calories per serving, substitute a 15-ounce can of asparagus cuts, drained then blended or processed in a food processor until smooth, for the avocados. Stir in 1/4 cup fat-free mayonnaise.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
45
)
Daily Value
Total Fat
5g
8%
(
Saturated Fat
1g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
240mg
10%
Potassium
290mg
8%
Total Carbohydrate
19g
6%
(
Dietary Fiber
3g
12%
,
Sugars
1g
)
Protein
3g
Daily Value*:
Vitamin A
6%
6%
Vitamin C
15%
15%
Calcium
0%
0%
Iron
6%
6%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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