Guacamole

Although higher in fat than most vegetables, avocados provide heart-healthy fats, as well as vitamin C, folate, potassium and fiber.

Ingredients:

• 1 ripe avocado, peeled and pitted
• 2 Tablespoons low-fat yogurt
• 4 plum tomatoes, seeded and chopped
• ¼ cup fresh cilantro, chopped
• ½  small onion, finely chopped
• 4 teaspoons lime juice
• 1 clove garlic, minced
• ½ small jalapeno pepper, seeded and finely chopped

Directions:

1. Mash avocado with a fork in a large bowl until almost smooth.
2. Mix in remaining ingredients and serve. (If not serving immediately, push the avocado pit into the guacamole, cover and chill. The pit helps keep the guacamole from discoloring.)

Yield -- 2¼ cups (serving size: ¼ cup)

• Calories 52
• Carbohydrates 4 g
• Protein 1 g
• Sodium 8 mg
• Fat 4 g

Menu Ideas

• Serve with low fat tortilla chips, pita wedges or vegetables as a great appetizer.

• Or use as a topping for tacos, fajitas or your favorite Mexican dish.