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Roma
Guacamole
Ingredients:
1 ripe avocado
1
small firm Roma tomato,
chopped
2
shallots,
minced and drained
1
tablespoon fresh lime
juice
1 tablespoon fresh cilantro,
chopped
1
garlic
clove, minced
1
fresh jalapeño
pepper, minced
Salt
and ground black
pepper to taste
Makes 4 servings.
Preparation:
- Pit
and peel avocado and place
in a medium size bowl.
- Add
tomato, shallots, lime juice,
cilantro, and garlic.
- With
a potato masher, coarsely
mash mixture.
- Add
chili, black pepper and
salt to taste, and mix.
- Serve
cold with your favorite
cracker or chips.
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Did You Know?
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The amount of food that
counts as one serving is listed below. If you eat a larger portion,
count it as more than 1 serving. For example, a dinner portion of
spaghetti would count as 2 or 3 servings of pasta.
No specific serving size is given for the fats, oils, and
sweets group because the message is USE
SPARINGLY.
Milk, Yogurt, and Cheese
1 cup of milk or yogurt
1½ ounces of natural cheese
2 ounces of processed cheese
Meat, Poultry,
Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish
1½ cup of cooked dry beans,
1 egg, or 2 tablespoons
of peanut butter count as 1 ounce of lean meat
Vegetable
1 cup of raw leafy vegetables
½ cup of other vegetables,
cooked, or chopped raw
¾ cup of vegetable juice
Fruit
1 medium apple, banana, orange
½ cup of chopped, cooked, or canned fruit
¾ cup of fruit juice
Bread, Cereal,
Rice, & Pasta
1 slice of bread
1 ounce of ready-to-eat cereal
½ cup of cooked cereal, rice, or pasta
Source:
U.S. Department of Agriculture/U.S. Department of Health and Human
Services
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