Healthified Garlic Guacamole

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45% fewer calories • 64% less fat • 94% more vitamin A than the original recipe. Holy guacamole! The healthified version of this fiesta favorite has a garlicky kick. Olé!

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( 18 Ratings)

18 Ratings

5 Stars 83%

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Member Reviews ( 7 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 110
Fat Reduced By 11g
Saturated Fat Reduced By 1 1/2g

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 130
Calories from Fat: 50),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 250mg; 250%;
Total Carbohydrate: 16g; 16%
(Dietary Fiber 3g 3% Sugars 2g 2% ),
Protein: 2g; 2%

% Daily Value*:

Vitamin A: 70%;
Vitamin C: 15%;
Calcium: 4%;
Iron: 6%;

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 60 min
Servings 9

Ingredients

1: medium bulb garlic (2 oz)

3: flour tortillas (8 inch)

: Cooking spray

2: medium avocados, peeled, pitted

2: tablespoons fresh lime juice

1/2: teaspoon salt

1/8: teaspoon black pepper

: Dash ground red pepper (cayenne) or few drops red pepper sauce, if desired

1/4: cup finely chopped red onion

3: plum (Roma) tomatoes, seeds removed, chopped

2: tablespoons chopped fresh cilantro

: Assorted fresh vegetables for dipping, such as carrots and cucumbers

Directions

1 Heat oven to 350°F. Carefully peel paper-like layers from around bulb of garlic, leaving just enough to hold garlic cloves together. Cut 1/4- to 1/2-inch slice from top of bulb to expose cloves. Place cut side up on 6-inch piece of foil; wrap securely in foil. Place in pie plate or shallow baking dish. Bake 40 to 45 minutes or until garlic is tender when pierced with toothpick or fork. Cool.
2 Spray 2 large cookie sheets with cooking spray. Cut each tortilla into 12 wedges. Place in single layer on cookie sheets. Spray with cooking spray. Bake uncovered 8 to 10 minutes or until light golden brown and crisp.
3 In medium bowl, mash avocados. Stir in 1 teaspoon of the roasted garlic*, the lime juice, salt, black pepper and red pepper. Stir in onion, tomatoes and cilantro. Serve with baked tortilla chips and vegetables for dipping.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1/4 cup extra virgin olive oil	3 flour tortillas (8 inch)
Corn tortilla chips	Cooking spray
	Dash ground red pepper (cayenne) or few drops red pepper sauce, if desired
	2 tablespoons chopped fresh cilantro
	Assorted fresh vegetables for dipping, such as carrots and cucumbers

Nutritional Highlights

Calories		240 (before) 130 (after)
Fat		3 (before) 1 (after)
Saturated Fat		2 1/2 g (before) 1 g (after)
Total Fat		17 g (before) 6 g (after)
Vitamin A (%DV)		4 (before) 70 (after)

Did You Know?

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Expert Tips

*The remaining roasted garlic can be covered and refrigerated to use in other dishes. Add a little to salad dressings, soups or cooked vegetables.

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original.

Like the curved tortilla chips in the photo? Here's how: Crumple some foil and place on the cookie sheet; spray with cooking spray. Drape the tortilla wedges over the crumpled foil before baking.

Reduce calories to 100 and fat to 4g per serving by substituting 1 cup frozen peas, cooked and drained, for one of the avocados. Place the peas and 1 Tbsp water in a food processor; process just until smooth, then add to the mashed avocado.

If you don't have time to roast the garlic, substitute 1/2 teaspoon chopped fresh garlic for the mashed roasted garlic.

Reviews

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1 - 3 of 7 Reviews View All

Posted 5/5/2012 11:25:44 PM REPORT ABUSE Reba73 said:

Rating:

Tried this recipe but left the garlic out. Took it to a Cinco de Mayo party and it was a hit, gone within 1/2 hour or less.

Posted 5/3/2012 11:25:47 AM REPORT ABUSE frenchmimi said:

Rating:

What is a serving size? 1, 2 Tablespoons?

Posted 2/27/2012 2:23:33 PM REPORT ABUSE AUTigerGurl808 said:

Rating:

I made this the other night and it was a hit. The changes I made were: I added sautéed the onion with half a jalapeno and one bulb of grated fresh garlic prior to adding it to the avocado mixture. I omitted the cilantro because no one in my family is a fan of it, and cut the lime juice in half. I served the quac with garlic pita chips and tortilla chips.

1 - 3 of 7 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations.