Cilantro Guacamole
INGREDIENTS:
1 c Cilantro leaves; to 1 1/2
-cups
3 Fresh basil leaves
1/2 ts Ground cumin
2 Cloves garlic; large
1/2 c Canola oil**
1 c Nonfat plain yogurt**
Salt and freshly ground
-pepper
Grated lime zest; optional
1 c Cilantro leaves; to 1 1/2
-cups
3 Fresh basil leaves
1/2 ts Ground cumin
2 Cloves garlic; large
1/2 c Canola oil**
1 c Nonfat plain yogurt**
Salt and freshly ground
-pepper
Grated lime zest; optional
1. Place the cilantro leaves, basil leaves and cumin in a blender or food processor. With the machine running add the garlic and then dribble in the oil until you have a smooth puree.
2. Fold in the yogurt and season to your taste with salt and pepper. Grate a few shreds of lime zest into the cream if desired, taste and chill thoroughly before serving.
**FAT TRACKING Tip: Reduce the oil to 1/4 cup and add 1/4 cup nonfat sour cream.
MAKES APPROXIMATELY 1 1/2 CUPS, SERVING SIZE 1 TABLESPOON
One tablespoon serving: Calories: 47, Cholesterol (mg): Trace, Saturated fat (g): Trace, Total fat (g): 5, Sodium (mg): 8, Total fiber (g): 0
Notes: The authors say that this is the most popular of all their sauces. Use as a dip, spread on chili, scallops, salmon, fillet of sole. Can make smaller or larger quantities. Store covered in refrigerator up to whatever the expiration date is on the yogurt.
The Stanford University Healthy Heart Cookbook & Life Plan by Helen Cassidy Page, John Schroeder, M.D., and Tara Dickson, M.S., R.D.
2. Fold in the yogurt and season to your taste with salt and pepper. Grate a few shreds of lime zest into the cream if desired, taste and chill thoroughly before serving.
**FAT TRACKING Tip: Reduce the oil to 1/4 cup and add 1/4 cup nonfat sour cream.
MAKES APPROXIMATELY 1 1/2 CUPS, SERVING SIZE 1 TABLESPOON
One tablespoon serving: Calories: 47, Cholesterol (mg): Trace, Saturated fat (g): Trace, Total fat (g): 5, Sodium (mg): 8, Total fiber (g): 0
Notes: The authors say that this is the most popular of all their sauces. Use as a dip, spread on chili, scallops, salmon, fillet of sole. Can make smaller or larger quantities. Store covered in refrigerator up to whatever the expiration date is on the yogurt.
The Stanford University Healthy Heart Cookbook & Life Plan by Helen Cassidy Page, John Schroeder, M.D., and Tara Dickson, M.S., R.D.