Lite Brocamole Recipes

BROCAMOLE

Brocamole image

I have not tried this recipe. I got this recipe from Obesity Help. It was posted by Jean M. I love guacamole, but it's so high in calories & fat (though it's the good kind of fat) that I hardly ever eat it. Adding broccoli reduces the calories & fat, but still has the flavor and texture of guacamole.

Provided by internetnut

Categories Low Protein

Time 15m

Yield 8-10 serving(s)

Number Of Ingredients 9

Ingredients

1 ripe avocado, peeled & pitted
1 bunch broccoli, cut into crowns
2 tablespoons red onions, chopped
4 garlic cloves, minced
2 tablespoons lime juice
2 tablespoons fresh cilantro, chopped
1/2 teaspoon garlic powder
1 pinch salt
1 teaspoon hot sauce (to taste)

Steps:

Steam the broccoli until tender.
Put in a food processor with the rest of the ingredients and process until smooth.

Nutrition Facts : Calories 71, Fat 4, SaturatedFat 0.6, Sodium 62.3, Carbohydrate 8.4, Fiber 3.8, Sugar 1.7, Protein 2.8

SPICY GUACAMOLE

Spicy Guacamole image

This party-time guacamole is spicy, quick, and relatively healthy. Refrigerate guacamole with plastic wrap against the surface of the dip to prolong shelf life. Serve with tortilla chips or your favorite dipping accompaniment.

Provided by Goodfella

Categories Appetizers and Snacks Dips and Spreads Recipes Guacamole Recipes

Time 15m

Yield 6

Number Of Ingredients 11

Ingredients

3 ripe avocados, peeled and pitted
lemon, juiced
3 Roma tomatoes, seeded and finely chopped
4 scallions, white parts only, thinly sliced
3 jalapeno peppers, finely chopped
3 cloves garlic, minced
1 tablespoon chopped fresh cilantro
1 teaspoon sea salt
½ teaspoon red pepper flakes
¼ teaspoon ground black pepper
¼ teaspoon cayenne pepper

Steps:

Add avocados and lemon juice to a medium mixing bowl; mash until desired consistency is almost reached. Stir in tomatoes, scallions, jalapeno peppers, garlic, cilantro, salt, red pepper flakes, pepper, and cayenne. Taste guacamole and adjust for seasoning.

Nutrition Facts : Calories 178.8 calories, Carbohydrate 13.6 g, Fat 15 g, Fiber 8.5 g, Protein 2.9 g, SaturatedFat 2.2 g, Sodium 304.6 mg, Sugar 2 g

BROCCOMOLE

Broccomole image

This guacomole dip wannabe is enhanced with several other ingredients, including lemon juice & green chilies! The original of the recipe comes from the 1995 Vegetarian Times Complete Cookbook. Preparation time includes neither the time needed to cook broccoli stems nor the final chilling time!

Provided by Sydney Mike

Categories Lemon

Time 5m

Yield 1 1/2 cups, 12 serving(s)

Number Of Ingredients 7

Ingredients

1 1/2 cups broccoli stems, well cooked
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon cumin
1/8 teaspoon garlic powder
1/2 large tomatoes, seeded & diced
1 scallion, sliced (white & green)
2 tablespoons green chilies, chopped

Steps:

Place broccoli stems, lemon juice, cumin & garlic powder in a blender or food processor & puree until smooth, then transfer to a bowl.
Add remaining ingredients & mix well.
Before serving, chill well for the best flavor.

"BROCCOMOLE" DIP

For a snack that's very much like guacamole but without the avocados, which are high in fat, try this dip. I grow and freeze broccoli, so this recipe is convenient to make. -Sue Gronholz, Beaver Dam, Wisconsin

Provided by Taste of Home

Categories Appetizers

Time 10m

Yield 6 servings.

Number Of Ingredients 7

Ingredients

2 cups chopped fresh broccoli, cooked and chilled
1/4 cup reduced-fat sour cream
1 to 2 tablespoons finely chopped onion
1 tablespoon fat-free mayonnaise
2 to 3 tablespoons lemon juice
1/4 to 1/2 teaspoon chili powder
Assorted fresh vegetables or tortilla chips

Steps:

In a food processor, combine the first 6 ingredients; cover and process until smooth. Refrigerate for several hours. Serve with vegetables or tortilla chips.

Nutrition Facts : Calories 27 calories, Fat 2g fat (0 saturated fat), Cholesterol 5mg cholesterol, Sodium 33mg sodium, Carbohydrate 3g carbohydrate (0 sugars, Fiber 0 fiber), Protein 2g protein. Diabetic Exchanges

SPICY MANGO GUACAMOLE

Spicy Mango Guacamole image

This is a summery guacamole that is sweet, spicy, and savory. Serve with tortilla chips; it also makes a great accompaniment to grilled chicken or fish.

Provided by Nancy

Categories Appetizers and Snacks Dips and Spreads Recipes Guacamole Recipes

Time 1h15m

Yield 4

Number Of Ingredients 8

Ingredients

2 ripe avocados, chopped
1 small lime, juiced
¼ teaspoon salt
1 ripe mango, chopped
½ cup finely chopped white onion
½ cup fresh cilantro, finely chopped
2 jalapeno peppers, seeded and chopped
½ teaspoon hot sauce, or to taste

Steps:

Mash avocados, lime juice, and salt lightly together in a bowl, so some avocado chunks remain. Mix in mango, onion, cilantro, and jalapeno peppers.
Refrigerate guacamole for about 1 hour. Drizzle hot sauce on top before serving.

Nutrition Facts : Calories 200.7 calories, Carbohydrate 18.8 g, Fat 14.9 g, Fiber 8.2 g, Protein 2.7 g, SaturatedFat 2.2 g, Sodium 172.4 mg, Sugar 7.6 g

LIME-BUTTERED BROCCOLI

Lime-Buttered Broccoli image

"I got tired of serving broccoli the same way every time, so I prepared this recipe." The simple butter sauce turns the tender florets into something special. - Denise Albers, Freeburg, Illinois

Provided by Taste of Home

Categories Side Dishes

Time 20m

Yield 8 servings.

Number Of Ingredients 5

Ingredients

8 cups fresh broccoli florets
3 tablespoons butter, melted
1 tablespoon lime juice
1/4 teaspoon salt
1/4 teaspoon pepper

Steps:

Place broccoli in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 3-4 minutes or until crisp-tender., Meanwhile, in a small bowl, combine the remaining ingredients. Drizzle butter mixture over broccoli; toss to coat.

Nutrition Facts : Calories 58 calories, Fat 5g fat (3g saturated fat), Cholesterol 11mg cholesterol, Sodium 123mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges

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Lite Brocamole Recipes

BROCAMOLE

SPICY GUACAMOLE

This party-time guacamole is spicy, quick, and relatively healthy. Refrigerate guacamole with plastic wrap against the surface of the dip to prolong shelf life. Serve with tortilla chips or your favorite dipping accompaniment.

BROCCOMOLE

This guacomole dip wannabe is enhanced with several other ingredients, including lemon juice & green chilies! The original of the recipe comes from the 1995 Vegetarian Times Complete Cookbook. Preparation time includes neither the time needed to cook broccoli stems nor the final chilling time!

"BROCCOMOLE" DIP

For a snack that's very much like guacamole but without the avocados, which are high in fat, try this dip. I grow and freeze broccoli, so this recipe is convenient to make. -Sue Gronholz, Beaver Dam, Wisconsin

SPICY MANGO GUACAMOLE

This is a summery guacamole that is sweet, spicy, and savory. Serve with tortilla chips; it also makes a great accompaniment to grilled chicken or fish.

LIME-BUTTERED BROCCOLI

"I got tired of serving broccoli the same way every time, so I prepared this recipe." The simple butter sauce turns the tender florets into something special. - Denise Albers, Freeburg, Illinois

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