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Lightened-Up Guacamole and Chips

Makes 10 servings

Preparation Time: 20 min
Cooking Time: 10 min

This recipe was an instant hit with the tasting panel for its great flavor, and it has less fat than commercial guacamole and chips. Kids love it.

Ingredients

2  ripe avocados, peeled and mashed 2 
1  tomato, chopped (optional) 1 
1  clove garlic, minced (or 1⁄2 tsp / 2 mL garlic powder) 1 
1/2 cup fat-free plain yogurt 125 mL
1/3 cup tomato salsa (mild, medium or hot) 75 mL
2 tbsp chopped green onion (optional) 25 mL
2 tsp freshly squeezed lemon juice 10 mL
1 tsp ground cumin (or to taste) 5 mL
1 tsp chili powder (or to taste) 5 mL
8 to 10 10-inch (25 cm) multigrain or whole wheat tortillas 8 to 10
  • Cooking time: 10 to 15 minutes per batch of tortillas
  • Preheat oven to 350°F (180°C)

Instructions

Step 1
In a large bowl, combine avocados, tomato (if using), garlic, yogurt, salsa, green onion (if using), lemon juice, cumin and chili powder.

Step 2
In batches, place tortillas directly on the middle rack of preheated oven and toast, turning once, for 10 to 15 minutes or until golden brown and starting to crisp (check periodically to make sure they are not getting too brown). Let cool on a wire rack, then break into dipping-size pieces.

Step 3
Serve guacamole in a dish, surrounded by toasted tortilla chips.

Tips

The tortilla chips will keep for up to 2 weeks in an airtight plastic bag at room temperature.
Use the baked tortillas as an inexpensive replacement for store-bought crispy flat breads.
Make extra tortilla chips and use for other dips or with cheese another day.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 219
14%
Fat / Lipides 9.2 g
Saturated / saturés 1.3 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
15%
Sodium / Sodium 371 mg
10%
Carbohydrates / Glucides 28.5 g
24%
Fiber / Fibres 6.1 g
Sugars / Sucres 3.1 g
Protein Protéines 7.2 g
3%
Vitamin A / Vitamine A
8%
Vitamin C / Vitamine C
4%
Calcium / Calcium
11%
Iron / Fer
Very high in: Dietary fiber 
A source of: Folate
Diabetes Food Choice Values 
1 1⁄2 Carbohydrates
2 Fats
Contributor
Susan Beaubier, Dietitian, BC
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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