Loading...This classic style is loaded with fresh produce and flavorful herbs and spices. You will love the creaminess that this dip brings to complement your favorite chips, appetizers and entrees. Taste is only half the story on this guacamole. It is an excellent source of Vitamin K (30% DV), 22% Dietary Fiber, and 20% DV Vitamin C.
Tomato-Studded Guacamole with Scallions & Chili
Total Time:
15min
Prep Time:
15min
Ingredients
Serves: 8| 4 | ripe, Fresh California Avocados*, peeled and seeded | |
| 1 | scallion, green part only, thinly sliced | |
| 2 | Tbsp. | chopped cilantro or Italian flat-leaf parsley |
| 1 | Tbsp. | lime juice |
| 1 | medium jalapeño, seeds and inner membranes removed, minced | |
| 1/4 | tsp. | chili powder |
| 1/2 | tsp. | salt |
| 1/4 | tsp. | freshly ground black pepper |
| 1/2 | tsp. | fresh garlic (or 1/ 8 tsp. garlic powder)** |
| 1 | tiny pinch oregano, crumbled between fingers | |
| 1 | cup | seeded and diced (1/4”) tomato*** |
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
Instructions
- Cut avocados in half lengthwise going around the seed, then rotate ¼ turn and cut around the avocado again to make quarters. Twist to separate the quarters , and then remove the seed. Peel each quarter and place the fruit into a medium bowl. Mash avocado with a whisk or potato masher until chunky.
- Stir in scallions, cilantro, lime juice, jalapeño, chili powder, salt, pepper, garlic powder, and oregano. Taste-test with a tortilla chip and adjust seasonings as desired.
- Cover with plastic wrap pressed directly on the surface of the guacamole to prevent browning until ready to serve. Upon serving, stir in half of the tomatoes*** and sprinkle the other half on top.
Serving suggestion: Whole-grain tortilla chips or fresh vegetables
Adapted with permission from Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love, by Michelle Dudash, RD (Fair Winds Press, December 2012).
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Use 1/8 tsp. garlic powder for a less pronounced garlic taste.
*** Tomatoes should be mixed in just before serving. Since tomatoes release water when in contact with salt, only stir in enough tomatoes for the amount of guacamole you will enjoy immediately to prevent a watered-down version.
NUTRITION INFORMATION
PER SERVING
Calories 130; Total Fat 12 g (Sat 1.5 g, Trans 0 g, Poly 1.5 g, Mono 7 g); Cholesterol 0 mg; Sodium 160 mg; Potassium 450 mg; Total Carbohydrates 8 g; Dietary Fiber 5 g; Total Sugar <1 g; Protein 2 g; Vitamin A 368 IU; Vitamin C 14 mg; Calcium 16 mg; Iron 0.6 mg; Vitamin D 0 IU; Folate 73 mcg; Omega 3 Fatty Acid 0.01 g
% Daily Value*: Vitamin A 8%; Vitamin C 20%; Calcium 0%; Iron 4%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Comments