By Jon Sullivan [Public domain], via Wikimedia Commons

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.


1/2 cup fat-free sour cream
2 teaspoons chopped onion
1/8 teaspoon hot sauce
1 ripe avocado, peeled, pitted and mashed


In a small bowl, combine 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: 85
Sodium: 51mg
Total fat: 5g
Total carbohydrate: 8g
Saturated fat: 1g
Dietary fiber: 2g
Trans fat: 0g
Sugars: 0g
Monounsaturated fat: 3g
Protein: 2g
Cholesterol: 3mg

The original source of this recipe is:

, ,