Avocado dip
Dietitian's tip: Avocado, also known as the alligator pear, is high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision. This mixture is a great dressing for mixed green salads and is a good topping for fish or chicken.
SERVES 6
Ingredients
1/2 cup fat-free sour cream
2 teaspoons chopped onion
1/8 teaspoon hot sauce
1 ripe avocado, peeled, pitted and mashed
Directions
In a small bowl, combine the sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.
Nutritional Analysis(per serving)Serving size: 1/4 cup
Calories 65 Cholesterol 0 mg
Protein 2 g Sodium 27 mg
Carbohydrate 4 g Fiber 2 g
Total fat 5 g Potassium 172 mg
Saturated fat 1 g Calcium 31 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00362