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Healthy Recipe: Guilt-free Guacamole

Getting ready for a summer of cook outs, barbecues, family reunions and picnics? Great recipes from Tanner Health System and Get Healthy, Live Well that cut fat and calories but not taste can help you continue to meet your healthy eating and fitness goals. Give this recipe for guilt-free guacamole a try today!

Guilt-free Guacamole

Makes 8 servings

1 cup frozen sweet yellow corn
1 can (15 oz.) peas, drained
1 medium sized mashed avocado
½ cup tomatoes, chopped
½ cup plain fat-free Greek Yogurt
4 tsp lime juice
½ tsp chopped garlic
½ tsp salt
1/8 tsp black pepper, or more to taste
1/8 tsp ground cumin
1/8 tsp chili powder
¾ cup chopped cherry of grape tomatoes
¼ cup finely chopped onion

Optional: chopped fresh cilantro or if you like it spicy- chopped jalapeno peppers

Pre heat oven to 400 degrees.

Bring skillet sprayed with non-stick spray to high heat on the stove. Add corn and cook until thawed and slightly blackened, about 8 minutes. Set aside to cool.

Place peas in a small blender or food processor to puree. Add avocado, yogurt, lime juice, garlic, and dry seasonings. Continue to process until blended. Stir in corn, tomatoes, and onion.

Add optional ingredients if desired.

How to pick a ripe avocado. Hold the avocado in your hand and gently squeeze it. An unripe avocado will be hard like an apple. An over ripe avocado will feel loose under the skin. A ripe avocado will be the same as if you were to squeeze the palms of your hands.

Nutrition Facts:
Calories: 84 kcal
Total Fat: 1.9 g
Total Carbohydrates: 14 g
Fiber: 4 g
Protein: 4.2 g

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