How to make guacamole with a kick

Chunks of onion, tomato and jalapeño peppers add so much zing to this zesty dip, your mouth will sing! Low-fat yogurt and nonfat sour cream lighten the mix and stretch two avocados to feed a horde of hungry dunkers.

• Preparation time: 20 minutes plus standing.
• Serves 16.

Ingredients:

• 125 ml (1/2 c) low-fat plain yogurt
• 2 small jalapeño peppers
• 2 plum tomatoes, finely chopped
• 1 small white onion, finely chopped
• 30 ml (2 tbsp) minced cilantro
• 2 ml (1/2 tsp) salt
• 125 ml (1/2 c) nonfat sour cream
• 2 large avocados
• 30 ml (2 tbsp) fresh lime juice
• 75 g (3 oz) baked tortilla chips

Instructions:

1. Line the bottom of a strainer with cheesecloth, a coffee filter or paper towels and set over a medium bowl (strainer should not touch bottom of bowl). Spoon in yogurt, cover and refrigerate 8 hours or overnight, until yogurt cheese is thick and creamy. (Alternatively, buy Greek-style, thick yogurt.)
2. Remove seeds and ribs from jalapeños with melon baller (wear gloves when handling, as the peppers can burn); mince. Mix jalapeños, tomatoes, onion, cilantro and salt in large bowl. Fold in yogurt cheese and sour cream.
3. Halve, pit and peel avocados. Mash with potato masher; sprinkle with lime juice. Quickly fold into tomato mixture. Makes 3 cups guacamole. Serve with tortilla chips.

• Avocados are amazingly rich in vitamins, minerals and phytochemicals — so try to eat more of them.
• True, they are dense with calories, but in healthy portions they are excellent sources of magnesium, fibre and other nutrients essential to battle high blood pressure.

Each serving provides:

• Key nutrients: 90 calories, 50 calories from fat, 6 g fat, 1 g saturated fat, 0 g trans fat, 2 g protein, 8 g carbohydrates, 2 g fibre, 80 mg sodium.
• Blood pressure nutrients: 6 mg vitamin C, 13 mg magnesium, 201 mg potassium, 34 mg calcium.

• For an even greater kick, add 1 small diced serrano pepper instead of the jalapeño.
• Add a peeled, diced mango to crown the top of the guacamole for a festive look.

This flavourful guacamole is sure to please any crowd. To keep a lid on the fat, serve baked, not fried, tortilla chips with the guacamole.