long does it take?
ripe medium avocado
container low-fat firm tofu
clove garlic, chopped
tablespoon chives, chopped
tablespoon lime juice
tablespoons medium or mild salsa
to make it:
avocado in half lengthwise, slicing around the center pit. Remove pit. Scoop
avocado from its shell into a large bowl. Open tofu, and drain away any water
it may be packed in. Add the tofu to the bowl. Mash the avocado and the tofu
with a masher or the back of a spoon. Mix in garlic, chives, lime juice, and
salsa. Serve with baked tortilla chips. Guacamole will keep for two days in
Calories: 138 (65% from fat), Fat: 10 g (saturated fat: 2 g), Vitamin A: 365
IU (46% of the RDA), Vitamin C: 5 mg (10% of the RDA), Vitamin E: 1 mg (13%
of the RDA), Iron: 6 mg (38% of the RDA), Calcium: 353 mg (29% of the RDA)
in it for you?
tofu can be added to dips and spreads to boost the protein and cut the fat.
are not only delicious, but they are also nutrition powerhouses. They are rich
in vitamins A, C, and E, which promote healthy teeth and gums, and protect the
body from oxidative damage. Avocados are also rich in folic acid, which promotes
turn brown quickly. If your guacamole turns brown, it will taste bitter and
will not be good to eat. To keep your guacamole fresh and green, place the avocado
pit in the guacamole, and store it in the refrigerator.