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Cooking Matters Michigan

Empowering families with the skills, confidence and knowledge to prepare healthy and affordable meals

Recipes: Low-fat guacamole and other Mexican-inspired treats

jhartrick

Last week I graduated a group of fine ladies over at Hannan House. For graduation day I prefer to do a potluck: after all, celebrations call for food, right? At least that's what I think. We had a fabulous spread, from delicious salads to spaghetti with whole wheat pasta to an apple crisp.

Volunteer RD Cathy Neal brought a black bean and corn salsa, for which I immediately asked for the recipe. Cathy not only gave me that recipe but several others. She said they incorporate Michigan ingredients -- always a plus in my book -- plus they are low in fat. These recipes were developed when she was working with a group of women in Mexicantown for a healthy Cinco de Mayo feast.

Enjoy!

ASPARAGUS GUACAMOLE 1 bunch fresh asparagus ¼ tsp. garlic powder 2 tsp. lime juice 2 tbsp. canned green chilies, drained and chopped 1 tbsp. finely chopped onion ½ medium tomato, chopped ¼ tsp. salt ¼ tsp. cumin 1/8 tsp. white pepper

Cook asparagus. Drain well, pat dry with paper towels and place in blender or food processor. Add remaining ingredients. Blend or process until smooth. Stir before serving.

(This recipe contains NO FAT or CHOLESTEROL and is a significant source of Folic Acid – a necessary vitamin to ensure healthy babies.)

BASIC MEXICAN GUACAMOLE 2 tbsp. finely chopped fresh cilantro leaves 2 tsp. finely chopped yellow onions 2 tsp. minced jalapeno chiles (seeds and membranes removed) salt to taste 2 ripe avocados, peeled and seeded 2 tbsp. finely chopped plum tomatoes (cored and seeded) 2 tsp. lime juice

Mash together cilantro and onion in bowl. Add the avocados and gently mash with a fork until chunky smooth. Fold chilies into mixture and stir in the tomato and lime juice. Serve with chips. (This recipe has 18.5 grams of fat.)

BLACK BEAN, AVOCADO AND CORN SALSA 1 cup canned black beans, drained and rinsed 1 cup canned corn, drained and rinsed 1 avocado, peeled, seeded and chopped ½ medium red bell pepper, chopped ½ medium red onion chopped ½ cup chopped tomatoes ¼ cup chopped cilantro 4 green onions, chopped 2 jalapeno peppers, seeded and minced 2 cloves garlic minced 2 tbsp lime juice 1 tsp. salt

Mix all ingredients in bowl and chill.

MEXICAN PIZZA 1 can (16 oz.) refried beans 1 pound ground turkey 1 package taco seasoning mix 1 tbsp. vegetable oil 4 (6 inch) corn tortillas 8 oz. shredded cheese 8 tbsp. sour cream 2 plum tomatoes, chopped 2 green onions, chopped 1 (4 oz.) can chopped green chilies, drained ½ avocado, diced 1 tbsp. sliced ripe olives

Heat the refried beans in a small pan. Preheat the oven to 350 degrees. Brown the turkey in a frying pan, drain and add the taco seasoning (following package directions). Warm the tortillas in a small frying pan, place on a cookie sheet and spread with a layer of beans, then turkey then cheese. Bake in the oven for 20 minutes, cut into wedges and top with the sour cream, chilies, green onions, avocados, tomatoes and ripe olives.

(Normally this recipe has 48 grams of fat and 772 calories, but by using fat free refried beans, fat free sour cream, turkey instead of ground beef and fat free cheese, you can reduce the amount of fat and calories significantly and still have an acceptable product.)