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Recipe: Guacamole

Recipe: Guacamole

This version of guacamole uses the traditional avocado plus beans for added fiber and protein. It''s great as a dip or as a spread for sandwiches or wraps.

This easy dish is great as a dip or a spread for sandwiches or wraps.


Directions

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


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)

Exchange Data
Dash
Dairy 
Fats1/2 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans1/2 
Sweets 
Vegetables 
Diabetes
Fats1/2 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories59 
Carbohydrate6 g 
Cholesterol0 g 
Fiber2 g 
Monounsaturatedfat2 g 
Potassium 
Protein2 g 
Saturatedfat< 0.5 g 
ServingsizeAbout 1/4 cup (4 tablespoons) 
Sodium4 mg 
TotalFat3 g 

2013-02-14

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