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Preparation time: 5 minutes |
4 (½-cup) servings |
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Cooking time: 10 minutes |
41 calories per serving, 47% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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3.2 days younger |
Zucchini, onion, tomatoes, lemon, avocados, garlic, peppers (lycopene, flavonoids, potassium, folate, vitamin B3, vitamin C, healthy fats) |
ingredients
1 pound zucchini squash, chopped
1 envelope unflavored gelatin
2 tablespoons cool water
½ cup boiling water
1/3 cup chopped white or yellow onion
1 large tomato, seeded and chopped
½ cup reduced-fat sour cream
2 tablespoons lemon juice
1 teaspoon salt
½ teaspoon each chili powder and ground cumin
¼ teaspoon each freshly ground black pepper and garlic powder
1/8 teaspoon hot pepper sauce
1 recipe Donna’s Basic Guacamole
preparation
For Mike’s Veggie Boost for Guacamole: Steam zucchini until tender; set aside to cool. Soften gelatin in cool water. Add boiling water and stir until gelatin dissolves completely. Combine zucchini and gelatin mixture in blender container. Cover; blend until smooth. Add remaining ingredients except guacamole; blend until well mixed. Mix two parts of this mixture with one part of Donna’s Basic Guacamole. Cover and chill before serving.
substitutions: For Mike’s Quick Veggie Boost for Guacamole (to be added to Donna’s Basic Guacamole in the same way): Prepare the zucchini, gelatin, and cool and boiling water as described above. However, for the remaining ingredients, substitute your favorite salsa plus 1 tablespoon lemon juice, so that the total is approximately 5 cups. You can also use peas or asparagus to substitute for the squash.
tips: Although RealAge Guacamole represents a two-to-one ratio of Mike’s Veggie Boost to Donna’s Basic Guacamole, feel free to add the vegetable mixture to Donna’s Basic Guacamole in whatever ratio tastes best to you.
nutritional analysis
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Total fat (g) 5.7 |
Sodium (mg) 176 |
Vitamin A (RE) 108 |
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Fat calories (kc) 51 |
Calcium (mg) 43 |
Beta-carotene (RE) 387 |
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Cholesterol (mg) 8.0 |
Magnesium (mg) 42 |
Vitamin C (mg) 25 |
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Saturated fat (g) 2.4 |
Zinc (mg) 0.5 |
Vitamin E (mg) 0.7 |
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Polyunsaturated fat (g) 1 |
Selenium (mcg) 4 |
Thiamin B1 (mg) 0.14 |
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Monounsaturated fat (g) 3.2 |
Potassium (mg) 598 |
Riboflavin B2 (mg) 0.1 |
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Fiber (g) 3.2 |
Flavonoids (mg) 1.5 |
Niacin B3 (mg) 1.5 |
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Carbohydrates (g) 10.8 |
Lycopene (mg) 1.8 |
Vitamin B6 (mg) 0.3 |
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Sugar (g) 2.8 |
Fish (oz) 0 |
Folic acid (mcg) 54 |
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Protein (g) 3.8 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.1 |