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Preparation time: 15 minutes |
4 servings (approximately 1½ cups total) |
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178 calories per serving, 69% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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7.4 days younger |
Avocados, tomatoes, garlic, onion, lemon juice, chile pepper (lycopene, flavonoids, potassium, folate, vitamin B3, vitamin C, healthy fats) |
ingredients
2 ripe medium avocados, Hass preferred
1 large plum tomato, diced (½ cup)
1 tablespoon minced white or yellow onion
1 tablespoon lime or lemon juice
2 teaspoons minced, seeded serrano or jalapeño chile
1 small garlic clove, minced
½ teaspoon salt
preparation
Peel and seed avocados. Scoop avocado flesh into a medium bowl; coarsely mash with a fork. Add remaining ingredients; mix well. Serve immediately with fresh vegetable dippers, baked tortilla chips, or fresh corn tortillas.
substitutions: If you use white onion, serrano, and lime (instead of yellow onion, jalapeño, and lemon), you’ll get a punchier, more robust dip.
tips: If you’re not going to eat this right away, squeeze the lemon or lime over the top of the guacamole rather than mixing it in. This keeps the guacamole from oxidizing and browning. If you do have to refrigerate the guacamole, put a sheet of plastic wrap directly on the surface, for the same reason. Stir well before serving. A few sprigs of cilantro, bunched together like a small bouquet and placed right in the middle, is a nice garnish.
nutritional analysis
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Total fat (g) 13.6 |
Sodium (mg) 10 |
Vitamin A (RE) 107 |
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Fat calories (kc) 122 |
Calcium (mg) 20 |
Beta-carotene (RE) 599 |
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Cholesterol (mg) 0 |
Magnesium (mg) 55 |
Vitamin C (mg) 22 |
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Saturated fat (g) 2.7 |
Zinc (mg) 0.7 |
Vitamin E (mg) 1.7 |
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Polyunsaturated fat (g) 2.3 |
Selenium (mcg) 0 |
Thiamin B1 (mg) 0.18 |
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Monounsaturated fat (g) 7.4 |
Potassium (mg) 805 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 4.5 |
Flavonoids (mg) 0.7 |
Niacin B3 (mg) 3 |
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Carbohydrates (g) 15.5 |
Lycopene (mg) 1.0 |
Vitamin B6 (mg) 0.5 |
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Sugar (g) 2.1 |
Fish (oz) 0 |
Folic acid (mcg) 85 |
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Protein (g) 2.7 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0 |