Contributed By: nalcornbuntzen
Project LEAN
Try this dip with carrots, broccoli, cauliflower, jicama, or any other raw vegetable.
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Total Preparation Time: Less than 15 minutes
Actual Cooking Time: No Cooking Required
Number of Servings: 8
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian
Nutrition Content: Low Sodium
Holiday: July 4th
Thanksgiving
Christmas
Meal Type: Appetizers
Ingredients
1 Avocado, peeled and pitted
1 cup Petite peas, fresh or frozen, thawed
1/4 cup Nonfat or reduced fat mayonnaise
1/4 cup Nonfat or light sour cream
1/2 Lemon (juice)
2 Roma tomatoes, chopped
1/4 cup Onion, finely grated
1 To 2 yellow or jalepeno chiles, finely chopped
1/4 tsp Ground cumin
Dash or 2 of cayenne pepper
Dash or more black pepper
Preparation
1. In a blender or food processor, blend the first five ingredients until smooth.
2. Stir in the next six ingredients.
3. Serve with homemade tortilla chips, raw vegetables, or as a garnish for entree items.
Cook's Notes
You can substitute the tomatoes, onion, and chiles with 1/2 cup homemade or bottle salsa.
Nutrition Information
Calories: 116
;
Total Fat: 9 g
;
Saturated Fat: 2 g
;
Polyunsaturated Fat: 2 g
;
Carbohydrates: 9 g
;
Protein: 2 g
;
Vitamin A: 582 IU
;
Vitamin C: 11 mg
;
Calcium: 17 mg
;
Sodium: 91 mg
;
Iron: 1 mg
;
Fiber: 3 g