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This Guacamole Minds Its Peas and Calories by Dana Jacobi for The American Institute for Cancer Research

 

You probably know that avocados are a fruit. You may also know that they are loaded with fat, albeit the heart-healthy monounsaturated kind.

 

Calories, however, are calories. A medium avocado contains around 300 of them. It also tastes so good that overindulging is far too easy. So thinking about making an irresistible guacamole that is stretched so it delivers fewer calories per serving, I dug out an old recipe that includes green peas and brought it up to date.

 

Normally, I prefer a no-frills guacamole. No lime juice, garlic or salsa, thank you very much. To me, great guac needs only a properly ripe avocado, roughly mashed with some onion, cilantro and a Serrano chile pepper. This recipe, however, is the exception. Before they are published, these recipes are tasted in the AICR test kitchen, and one note I got back for this one was “I wanted to lick the bowl.” So I may have succeeded too well in slimming down this guacamole by adding mashed up baby green peas. I guess you will have to decide for yourself.

 

Whether you try this recipe or stick with your own, these avocado facts will help you choose perfect ones for your guacamole:

• Avocados do not ripen on the tree, so expect to let them sit on your kitchen counter for a while
• Pebble-skinned Hass avocados are the richest and make the creamiest guacamole
• When its skin is brownish-black, an avocado is ready to use
• Avocados harvested between June and November contain more fat, which makes them richer

At the very least, to reduce the total calories you consume, use baked corn chips for scooping up your guacamole.

Green Pea Guacamole - Makes 8 servings.

1/2 cup frozen baby green peas
1 medium ripe avocado
2 Tbsp. finely chopped red onion
2 Tbsp. chopped cilantro
2 tsp. fresh lime juice
Pinch of cayenne pepper
Salt and ground black pepper, to taste
2 plum tomatoes, seeded and finely chopped
Baked yellow or blue corn chips
In small saucepan, cook peas with 1/2 cup water, covered, until soft, 5-6 minutes. Drain well, spread peas on a double layer of paper towels and blot dry. Place peas in mixing bowl and mash with fork while still warm until peas are mushy.

Add avocado and mash until guacamole has the texture you like. Mix in onion, cilantro, lime juice and cayenne. Season guacamole with salt and pepper to taste. At this point, guacamole can be covered with plastic wrap pressed onto the surface, and refrigerated up to 4 hours.

Just before serving, sprinkle tomatoes over guacamole. Accompany with tortilla chips.

Per serving: 100 calories, 7 g total fat (1 g saturated fat), 8 g carbohydrate, 2 g protein, 5 g dietary fiber, 5 mg sodium.

“Something Different” is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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