Flushing Hospital Medical Center’s Clinical Nutritional Manager, Jessica Hyman RD, CDN- is sharing one of her favorite, healthy Guacamole Recipes:
INGREDIENTS: Serves 8
4 Ripe avocados
1 Lime, juiced
3 Tbsp. Onion, finely minced
1 Serrano chili, thinly sliced (or seeded and diced to lessen the heat)
1 Clove garlic, finely minced
2 Tbsp. Cilantro, finely chopped (optional)
1 Tomato, medium 1/4 inch dice
INSTRUCTIONS:
1. In a medium bowl, mash avocado with lime, onion, chile, garlic, and cilantro (optional) until the guacamole is mostly smooth only small chunks of avocado remain.
2. Stir in tomatoes, gently (so they don’t get smooshed!)
Serve with warm corn tortillas instead of chips!
NUTRITION INFORMATION PER SERVING:
Calories 120
Total Fat 11 g
Chol 0 mg
Potassium 397 mg
Total Carbohydrates 7 g
Dietary Fiber 5 g
Includes Vitamin A, Vitamin C, and Calcium
Why this recipe is so great: Most of the fats from avocado are monounsaturated fats, which are the fats that are known as “Healthy Fats.” These can help lower “Bad Cholesterol” levels, helping to reduce incidence of heart disease and stroke.
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