Guacamole - Healthier. Happier.

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Guacamole
  • 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
  1. Mash avocado and combine with tomato, garlic, lemon juice, onion and coriander.
  2. 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
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