Open Arms of Minnesota

Weekly Recipe #232: Greek Yogurt Guacamole

Photo credit: my_amii/Flickr

by Tylynn Ludwig, Dietetic Intern [Minneapolis Veteran Affairs Medical Center]

What is always the first dish to disappear at the party or gathering? Well, if it is anything like events I go to, guacamole is the answer. Because guacamole makes a delicious appetizer, it is easy to overindulge in it. This recipe was developed to reduce calories without sacrificing taste.

The main ingredient in guacamole is avocados, which are a source of heart-healthy fats. This recipe also features nonfat Greek yogurt for an extra boost of protein to help you feel full.

Greek Yogurt Guacamole

(Serves: 4)

Ingredients:

  • 1 ripe avocado
  • ½ cup nonfat Greek yogurt
  • 1 tbsp. lime juice
  • 2 garlic cloves, minced
  • 2 tbsp. cilantro, chopped
  • Ground black pepper and salt

Directions:

  1. Slice the avocado in half and remove the pit.
  2. Scoop the avocado flesh into a food processor and add the yogurt, lime juice, garlic, cilantro, and a pinch of salt and pepper.
  3. Blend until smooth.

Serving Tips:

  • Serve with pita chips, chopped carrots, peppers, zucchini or jicama sticks.
  • Place a few tablespoons atop a burrito or taco.
  • Enjoy the same day to avoid discoloration.

Nutritional Information:

Per serving: 106 calories, 7 g carb, 5 g pro, 7.5 g fat (1 g saturated fat), 2 g cholesterol, 3.5 g fiber, 0 g added sugar, 57.5 mg sodium

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