Guiltless Guacamole

Starters can be diet-stoppers. But chosen with care they can satisfy your cravings and avert a diet debacle. We combine creamy mashed white beans with a single avocado for a low-cal dip that's sure to satisfy.

Recipe courtesy Drop 5 Lbs with Good Housekeeping
Show: Drop 5 Lbs with Good Housekeeping Episode: Avoid the Party Pounds

Photo: Guiltless Guacamole

TOTAL TIME: 15 min
Prep: 15 min
Inactive Prep: --
Cook: --
 
YIELD: 3 cups
LEVEL: Easy

ingredients

  • One 15 to 19-ounce can white kidney beans (cannellini), drained and rinsed
  • 1 tablespoon lime juice, or more to taste
  • 1/2 cup loosely packed fresh cilantro leaves
  • 1/4 cup coarsely chopped sweet onion, such as Vidalia or Maui
  • 1/2 teaspoon salt
  • 1 jalapeno chile, seeded
  • 1 ripe avocado, halved and pitted
  • 2 plum tomatoes
  • Sliced fresh basil leaves, for garnish, optional
  • Baked tortilla chips or fresh-cut vegetables, for serving
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Directions

In a food processor with a knife blade attached, puree the beans and lime juice until smooth. Transfer to a medium bowl.

In the same processor, place the cilantro, onions, salt and jalapeno, and pulse until juicy and thick.

With a spoon, scoop the avocado from the peel into the bowl with the beans. Mash with a fork until the mixture is blended, with some chunks remaining.

Cut each tomato crosswise in half. Squeeze the halves to remove the seeds and juice. Coarsely chop the tomatoes. Stir the onion mixture and tomatoes into the avocado mixture until blended. If you prefer a little more zip, stir in additional lime juice to taste. Garnish with basil, if you like. Serve with chips and vegetables.

Each 1/4 cup serving: about 65 calories, 2 g protein, 8 g carbohydrate, 3 g total fat (0 g saturated), 0 mg cholesterol, 155 mg sodium, 3 g fiber

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  • on July 02, 2012

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    Simply delicious. I improvised a little bit by blending up all of the ingredients including half of the tomatoes. I also added another avocado because they were tiny. II think next time I may even add a hint of garlic. Anyway, I silenced my critics who didn't think this was going to be a tasty snack!! I'm sure I'll be asked to make another batch very soon...

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  • on May 05, 2012

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    Wow - great surprise! Easy way to make a powerful, flavor-packed guac just a little healthier. I added an extra avacado and a smidge of garlic, just because. Fabulous!

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  • on February 27, 2012

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    I made this as an anytime snack for myself. It is delicious, healthy, and satisfying. Tastes just like guacamole. You do not notice the beans at all. I skipped the jalapeno and used one light-green, minced pepperoncini without the seeds, just because jalapenos are too hot for me.

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