Guacamole and Chips

Betty Crocker's Heart Healthy Cookbook shares a recipe! Add something tangy to your family's Mexican night! Serve avocado dip with tortilla chips - a traditional appetizer!

  • Prep Time 20 min
  • Total Time 1 hr 20 min
  • Servings 11

Ingredients

2
jalapeño chilies
2
ripe large avocados
2
tablespoons lime or lemon juice
2
tablespoons finely chopped fresh cilantro
1/2
teaspoon salt
Dash of pepper
1
clove garlic, finely chopped
2
medium tomatoes, finely chopped (1 1/2 cups)
1
medium onion, chopped (1/2 cup)
1/2
bag (13 1/2 ounces) baked tortilla chips

  • 1 Remove stems, seeds and membranes from chilies; chop chilies. Cut avocados lengthwise in half; remove pit and peel. Place avocados in medium glass or plastic bowl; mash.
  • 2 Stir in chilies and remaining ingredients except tortilla chips. Cover and refrigerate at least 1 hour to blend flavors. Serve with tortilla chips.

Expert Tips

2 tablespoons canned chopped green chilies can be substituted for the jalapeño chilies.

“A healthy dip—now that’s an important part of snacking. I love chips but stay away from dips because they are so high in fat. But with this dip, I don’t have to worry about that.” Marilyn B.

For an even lighter “guacamole” with no fat and 5 calories per serving, substitute a 15-ounce can of asparagus cuts, drained then blended or processed in a food processor until smooth, for the avocados. Stir in 1/4 cup fat-free mayonnaise.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
45),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
240mg
240%;
Total Carbohydrate
19g
19%
(Dietary Fiber
3g
3%
  Sugars
1g
1%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
15%;
Calcium
0%;
Iron
6%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.