Recipe

Lightened-Up Guacamole and Chips

This recipe was an instant hit with the tasting panel for its great flavour, and it has less fat than commercial guacamole and chips. Kids love it.

Preparation Time: 20 minutes

Cooking Time: 10-15 minutes per batch of tortillas

Serves: 10

Tips

  1. The tortilla chips will keep for up to 2 weeks in an airtight plastic bag at room temperature. Use the baked tortillas as an inexpensive replacement for store-bought crispy flat breads.

Ingredients

Ripe avocados, peeled and mashed

Tomato, chopped (optional)

1

Clove garlic, minced

1 clove or 1/2 tsp (2 mL) powdered

Fat-free plain yogurt

1/2 cup (125 mL)

Tomato salsa (mild, medium or hot)

1/3 cup (75 mL)

Chopped Green Onion (optional)

2 Tbsp (25 mL)

Freshly Squeezed Lemon Juice 2 tsp (10 mL)
Ground Cumin (or to taste) 1 tsp (5 mL)
Chili Powder (or to taste) 2 tsp (5 mL)
Multigrain or whole wheat tortillas 8 to 10 (10-inch or 25 cm)

Directions

  1. In a large bowl, combine avocados, tomato (if using), garlic, yogurt, salsa, green onion (if using), lemon juice, cumin and chili powder.
  2. In batches, place tortillas directly on the middle rack of preheated oven and toast, turning once, for 10 to 15 minutes or until golden brown and starting to crisp (check periodically to make sure they are not getting too brown). Let cool on a wire rack, then break into dipping-size pieces.
  3. Serve guacamole in a dish, surrounded by toasted tortilla chips


Source: Recipe reprinted with permission of Dietitians of Canada from Simply Great Food, published by Robert Rose Inc, 2007

Nutrition Information per serving: 

Calories: 227 kcal

Protein: 6 g

Fat: 10 g

Carbohydrate: 29 g

Sodium: 411 mg

 

 


Last Update – January 3, 2017

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