Guacamole

By Admin_Servier 3 years ago
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Guacamole

4 servings

Ingredients:

  • 1 avocado
  • 1 red bell pepper
  • 1 small zucchini
  • Half a red onion
  • Juice of 1 lime
  • 1 tablespoon (15 mL) of chopped coriander
  • 1 tablespoons (30 mL) of canola oil

Nutritional values (per serving):

Energy: 139.4 kcal
Total carbs: 4.6 g
Sugar: 3.1 g
Total fat: 11.6 g
Saturated fat: 1.5 g
Omega3: 0.4 g
Fiber: 4.8 g
Sodium: 17.9 mg

 

Instructions:

  1. Add the canola oil to a frying pan and preheat on your stove to a medium-to-high heat.
  2. Coarsely dice your zucchini and red bell pepper. Finely slice and dice your onion. Add these to the frying pan and cook for about 5 minutes, stirring regularly.
  3. Remove from the stove and place in a medium-sized bowl. Peel and core the avocado and, with a fork, mash it in with the other ingredients.
  4. Add squeezed lime juice and finely chopped coriander and mix in.
  5. Refrigerate until served.
Nutritional advice:

Avocado is one of the fruits with the highest fat content, around 14%. But the good news is that two-thirds of its fats are unsaturated and valuable for cardiovascular health. Be careful with added fats when you use it in a recipe.

 

Reference: Canadian Diabetes Association

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