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Tofu Guacamole Tofu Guacamole

Servings: 5

Equipment: none

How long does it take?

20 minutes

What's in it?

1 ripe medium avocado
8-ounce container low-fat firm tofu
1 clove garlic, chopped
1 tablespoon chives, chopped
1 tablespoon lime juice
2 tablespoons medium or mild salsa

How to make it:

Slice 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 the refrigerator.

Nutrition breakdown:

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)

What's in it for you?

Low-fat tofu can be added to dips and spreads to boost the protein and cut the fat.

Avocados 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 healthy development.

Chef's tip:

Avocados 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.




Last Modified Date: 8/15/2000
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