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TEXTURED TOFU GUACAMOLE
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Recipe Provided By

Score some extra protein points blending tofu with red onion and green chiles.

Ingredients

  • 4.000 4
    ripe, Fresh California Avocados, seeded and peeled
  • 10.500 10 ½ oz.
    tofu
  • 0.250 ¼
    medium red onion, chopped
  • 1.500 1 ½ Tbsp.
    canned green chilies, diced
  • 1.000 1 Tbsp.
    low fat, plain yogurt or mayonnaise
  • 2.000 2
    cloves garlic, pressed
  • 1.000 1 tsp.
    Louisiana-style red pepper sauce
  • 1.000 1 tsp.
    salt
  • 1.000 1
    red pepper, stemmed, seeded and sliced, optional for garnish

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Instructions

  1. Drain excess water from tofu. Place in a large bowl.
  2. Combine tofu with yogurt or mayonnaise, mashing tofu with a fork.
  3. Add avocados to tofu mixture and mash lightly.
  4. Mix in remaining ingredients, garnish with red pepper if desired and serve immediately.

Serving Suggestions:
Try with baked tortilla chips or corn and flax seed chips.
 
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Guacamole is best made as close to serving as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.

 

Nutrition information per serving

Nutrition Information Per Serving using low fat yogurt and red pepper garnish: Calories 190; Total Fat 16 g (Sat 2.5 g, Trans 0 g, Poly 2 g, Mono 8 g); Cholesterol 0 mg; Sodium 330 mg; Potassium 470 mg; Total Carbohydrates 9 g; Dietary Fiber 7 g; Total Sugars 1 g; Protein 6 g; Vitamin A 183 IU; Vitamin C 17 mg; Calcium 65 mg; Iron 1 mg; Vitamin D 0 IU; Folate 79 mcg; Omega 3 Fatty Acid 0.1 g
% Daily Value*: Vitamin A 4%; Vitamin C 30%; Calcium 6%; Iron 8%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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