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The Cancer Project
TCP Weekly Recipe

May 25, 2009

Guacamole Plus

 

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Dear Cancer Project supporter,


This guacamole is enriched with fiber from the peas and cancer-fighting phytochemicals from the garlic, salsa, scallions, and lemon.

 

Directions

Makes 2 1/2 cups

1 cup frozen green peas of 1 cup drained and rinsed canned peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 clove garlic, minced, or 1 teaspoon chopped garlic
1 scallion, minced (optional)
juice of 1 lemon
1/2 teaspoon cumin
1 tablespoon fresh cilantro, chopped (optional)
salt and pepper, to taste

If using frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, it a very creamy texture is desired, in a food processor.

Mix in salsa, garlic, scallion (if using), lemon juice, cumin, and cilantro (if using.) Add salt and pepper to taste.

Nutrition Information

Per 1/2-cup serving:

Calories: 76
Fat: 4.4 g
Saturated Fat: .6 g
Calories from Fat: 96.8%
Cholesterol: 0 mg

Protein: 2.4 g
Carbohydrates: 8.4 g
Sugar: 2.2 g
Fiber: 3.2 g

Sodium: 472 mg
Calcium: 22 mg
Iron: 1 mg
Vitamin C: 7.2 mg
Beta-Carotene: 380 mcg
Vitamin E: .8 mg

From The Survivor's Handbook: Eating Right for Cancer Survival, by Neal Barnard


 

 

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 
   View The Cancer Project Recipe of the Week Archive.


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