Guacamole

A bowl of guacamole with a basket of chips can add up to quite a few calories and a hefty dose of fat. But substitute pureed frozen peas for some of the avocado, and you can serve a big bowl of this favorite Mexican dip with a clear conscience. The peas add a subtle sweetness and also contribute folate and soluble fiber. Serving suggestion: Serve the guacamole with storebought baked tortilla chips, or homemade chips.

1-1/2 cups frozen peas, thawed
1/2 Hass avocado, peeled
1/4 cup finely chopped red onion
1/4 cup chopped cilantro
1 tablespoon fresh lime juice
1-1/2 teaspoons finely chopped jarred or canned jalapeño pepper
1/2 teaspoon salt

1 In a food processor, process the peas until finely chopped. Set aside.
2 In a serving bowl, with a potato masher or fork, mash the avocado until not quite smooth (leave it just a little lumpy).
3 Stir in the peas, onion, cilantro, lime juice, jalapeño, and salt. If not serving right away, place a sheet of plastic wrap on the surface and refrigerate. Makes 6 servings

Makes 6 servings.
Per serving: 57 calories, 2.7g total fat (0.4g saturated), 0mg cholesterol, 3g dietary fiber, 7g carbohydrate, 2g protein, 148mg sodium.