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Low Fat Guacamole

Prepared by: Susan Mills-Gray,
Nutrition Specialist,
University of Missouri Extension
February 1, 2015


Yield: 2 cups (8 servings)



  • 10-ounce pack of frozen peas
  • 1/2 small ripe avocado
  • 1/2 cup cilantro, stems removed
  • 1/2 ripe tomato, deseeded and chopped
  • 1/3 cup chopped onion (optional)
  • Squeeze of fresh lime juice



  1. Cook peas according to package instructions. Empty into a colander, drain and rinse with cold water.
  2. Place peas, avocado and cilantro in a blender and blend to desired consistency.
  3. Spoon into a bowl with chopped tomato and onion.
  4. Add a squeeze of lime juice, stir and serve.


Nutrition information per 1/4 cup serving

Calories: 52

Total Fat: 1.8g

Saturated Fat: 0.2g

Cholesterol: 0mg

Sodium: 44mg

Carbohydrates: 6.8g

Fiber: 2.6g
Protein: 2.3g


Source: American Heart Association (






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Last update: Sunday, February 01, 2015