Healthy Recipe:

Recipe: Guacamole

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
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Dietitian's tip: This easy dish is great as a dip or a spread for sandwiches or wraps.

By Mayo Clinic staff
Serves 8

Ingredients

    • 1 avocado, diced (about 1/2 cup)
    • 1/2 cup canned beans (black or pinto), drained and rinsed
    • 2 teaspoons ground cumin
    • Juice of 1 lime (about 2 tablespoons)
    • 1/4 teaspoon cayenne, chipotle or ancho chili powder (optional)
    • 1 large ripe tomato, diced (about 1 cup)
    • 1 shallot, minced (about 1/4 cup)

Directions

In a medium bowl, mix avocado, beans, cumin, lime juice and cayenne pepper. Add chopped tomato and shallot and stir to combine. Serve.

Nutritional analysis per serving

Serving size: About 1/4 cup (4 tablespoons)
Calories59 Sodium4 mg
Total fat3 g Total carbohydrate6 g
Saturated fat< 0.5 g Dietary fiber2 g
Trans fat0 g Sugars0 g
Monounsaturated fat2 g Protein2 g
Cholesterol0 g   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

RE12381 Feb. 14, 2013

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