Lite broccamole

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Lite broccamole recipe from HonorHealth

Terri Taylor, a registered dietician with the HonorHealth Virginia G. Piper Cancer Network, shows you how to lighten up a family favorite.

Lite broccamole puts a new twist on traditional guacamole. By replacing part of the avocado with broccoli, you lower the fat and calories and increase the fiber. It’s a great way to increase your daily vegetable intake.

Ingredients

  • 1 large head broccoli
  • 1 avocado, peeled and pitted
  • 2 tablespoons minced red onion
  • ½ to 1 cup chopped tomatoes
  • 4 cloves garlic, minced
  • 2 tablespoons lime juice
  • 1 tablespoon hot pepper sauce
  • 2 tablespoons chopped fresh cilantro
  • Salt to taste

Preparation

  • Steam broccoli until very soft.
  • In a large bowl, mash broccoli with avocado.
  • Mix in onions, tomatoes, garlic, lime juice, hot pepper sauce and cilantro until mixture resembles the consistency of mashed potatoes.
  • Season to taste with salt.

Yield: 16 servings

Approximate nutritional breakdown per serving: 30 calories, 1 gram protein, 2 grams fat, 2 grams carbohydrate, 1.3 grams fiber, 30 milligrams sodium.