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.

Low sodium = no more than 140 mg of sodium per serving

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