Guacamole
Easy
8 servings
1 serves of veg
8 serves of fruit
10m preparation
Ingredients
- 2 ripe avocados, peeled and stones removed
- 1 ripe tomato, finely chopped
- 1 clove garlic, crushed
- juice of ½ lemon
- ¼ red onion, finely chopped
- 1 tablespoon fresh 1coriander or parsley, chopped
- freshly ground or cracked black pepper, to taste
- chilli sauce or Tabasco sauce, to taste
Method
- Mash avocado and combine with tomato, garlic, lemon juice, onion and coriander.
- Season with pepper and enough chilli sauce to give a gentle ‘kick’.
Process
Guacamole
Step 1
Cut avocado in half and gently tap the seed with a knife so that the knife edge wedges into the pit.
Step 2
Slice avocado and juice lemon.
Step 3
Mash avocado with a fork.
Step 4
Combine with tomato, garlic, lemon juice, onion and coriander.
Step 5
Stir and season with pepper and enough chilli sauce to give a gentle ‘kick’.
Storage Suggestions
Can be stored in refrigerator for up to 3 days.
Equipment List
- Chopping board
- Large knife
- Garlic crusher
- Medium sized bowl
Acknowledgements
Queensland Health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.
Nutrition Information
| 74g | Quantity per serving | Quantity per 100g |
|---|---|---|
| Energy | 380kJ | 513kJ |
| Protein | 1.1g | 1.5g |
| Fat, total | 8.6g | 11.7g |
| — Saturated | 1.9g | 2.6g |
| Carbohydrate | 1.1g | 1.5g |
| — Sugars | 1.0g | 1.3g |
| Fibre | 1.9g | 2.5g |
| Sodium | 11.6mg | 16.0mg |
