The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 89

Zesty Pico with Chips
1 cup avocado, cut into ½˝ chunks
1  1 ⁄ 4 cups coarsely chopped fresh tomato
3 tablespoons chopped onion
1 ⁄ 2 clove garlic, minced
1 tablespoon sliced jalapeño pepper, seeds
removed
3 tablespoons fresh chopped cilantro
1 ⁄ 4 teaspoon salt
2 tablespoons fresh lime juice
Combine all ingredients in a bowl. Add an extra jalapeño if you want
more heat. Serve 1 ⁄ 2 cup pico with 1 ounce of commercial brand
baked tortilla chips (Guiltless Gourmet).
Analysis for one serving (pico only): ½ cup
Makes 2  1 ⁄ 2 cups (5 – 1 ⁄ 2 cup servings)
Calories: 64  •  Fat: 4.8 g  •  Total carbohydrate: 5.8 g
Protein: 1.3 g  •  Dietary fiber: 2.2 g  •  Sodium: 128 mg
86
Mediterranean Hummus
2  1 ⁄ 2
1 ⁄ 2
1 ⁄ 2
6
4
1 ⁄ 2
2
cups low-sodium canned garbanzos, drained
cup water
cup tahini (sesame seed butter)
tablespoons fresh lemon juice
garlic cloves, or to taste
teaspoon salt
teaspoons onion powder
Combine all ingredients in a blender, and blend on high 1–2 minutes
until smooth and creamy. Chill in a covered container before serving.
Use in a pita sandwich, or as a dip for sliced fresh vegetables (such as
cucumber, carrot, bell pepper, celery, zucchini, etc.).
Analysis for one serving: ¼ cup
Makes 2  1 ⁄ 2 cups (10 – 1 ⁄ 4 cup servings)
Calories: 144  •  Fat: 7.5 g  •  Total carbohydrate: 15.1 g
Protein: 5.8 g  •  Dietary fiber: 3.7 g  •  Sodium: 137 mg