Week 5: Guacamole

Avocado was sliced and then mashed for guacamole.

Makes 6 1/4-cup servings


Two ripe avocados, halved and pitted

4 teaspoons fresh lemon juice

1 large ripe plum tomato, seeded and chopped

1 tablespoon chopped red onion, finely diced

Salt, pepper to taste

Dash of hot pepper sauce, such as Tabasco 


1. Scoop the avocados into a bowl. Add the lemon juice and mash the avocados coarsely.

2. With a fork, gently mix in the tomato, onion, salt, pepper, and red pepper sauce.

3. Serve up to ¼ cup on top of each serving of vegetarian chili (see accompanying recipe).

Per serving: 103 calories, 1 gram protein, 5 grams carbohydrates, 1 gram sugar, 9 grams fat, no cholesterol, 26 milligrams sodium, 4 grams dietary fiber.