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Skinny Guacamole

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Guacamole is Mexico’s beloved contribution to the world of dips.  The velvety texture and rich flavor makes it addictively delicious.  Once believed to be “off limits” if you were trying to be healthy.  In fact, avocados contain monounsaturated fat which is good- for -you.  My skinny guacamole is a wonderful appetizer or snack instead of reaching for a sugary empty calorie one.  I keep it skinny by adding things like chopped onions, tomatoes, salsa and fill into Baked Tostitos Scoops.  The only fat added comes from the natural fat in the avocado.  The result is about half the calories and fat of regular guacamole and chips. Each serving has 121 calories, 8.6 grams of fat and 3 Weight Watchers POINTS PLUS.

Prep Time: 8 minutes


Ingredients

1 ripe avocado, cut in half, pit removed and scooped out.

1 tablespoon plus 1 teaspoon salsa (I like Pace Medium Chunky)

1 teaspoon lemon juice

¼ teaspoon salt

⅛ teaspoon garlic powder

Fresh ground pepper, to taste

⅓ cup diced tomatoes, drain any liquid

2 tablespoons diced onions

Tabasco or hot sauce to taste (optional)

1 bag Tostitos Baked Scoops (you’ll use 16 scoops for this recipe) or 16 reduced-fat tortilla chips


Instructions

1. In a small bowl, mash the avocado with the back of a fork.

2. Stir in the salsa, lemon juice, salt, garlic powder and pepper.

3. Mix in the tomatoes and onions.

4. Add a few drops of Tabasco sauce, if desired

5. To serve: Spoon about 1 tablespoon into each scoop or onto a tortilla chip.

makes 4 servings, 16 scoops total (each serving, 4 scoops)


Food Fact
s
Avocados, first called “alligator pears” because of their rough skin,have been eaten for over 8,000 years in Central and South America.  The avocado is a fruit, not a vegetable, and is sometimes referred to as “green butter.”


Healthy Benefit

Although the avocado is high in fat, it is the good-for-you monounsaturated fat.  It contains no cholesterol and has a lot of potassium, folate, vitamin C, B6, magnesium, and iron.


Shopping Tip

Hass avocado have a thick, pebbly skin.  It’s ripe when it has a purple-black colored skin and yields to gentle pressure.  To speed ripening, store avocados in a brown paper bag with an apple. Keep the bag on the kitchen counter at room temperature.


Storage Tip

Cover the guacamole with plastic wrap and make sure it has a close, tight fit, to prevent discoloration.


Serving Tip

Serve this guacamole stuffed in Baked Tostitos Scoops. If you can’t find them in your supermarket, scoop the guacamole onto reduced-fat tortilla chips. Or, serve in a bowl with reduced-fat tortilla chip on the side. This recipe can easily be doubled or tripled.


Weight Watchers
(old points) 3
Weight Watchers POINTS
PLUS
3

SKINNY FACTS: Serving size, 4 filled Baked Tostitos Scoops
121 cal, 8.6g fat, 2g protein, 11g carbs, 3g fiber, 211mg sodium, 1g sugar
FAT FACTS: Serving size, 4 filed Regular Tositos Scoops
226 cal, 19.2g fat, 3g protein, 15g carbs, 6g fiber, 668mg sodium, 2g sugar

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3 Responses to “Skinny Guacamole”

  1. Ed Schenk @ Detroit Eats Says:

    I love Guacamole and I like the use of the scoops!

  2. Scott Kramer Says:

    I love guac too…and this recipe looks easy…I’m trying it this weekend for superbowl. Thanks for sharing.

  3. National Guacamole Day! | Northwest Ohio Primary Care Physicians Says:

    […] Skinny Guacamole – Skinny Kitchen with Nancy Fox […]

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