Mexican · side, snack

Frontera Grill Guacamole

Name: Frontera Grill Guacamole
Total time: 15 min
Cuisine: Mexican
Ingredients: 3 medium ripe Hass avocados (about 1¼ lb / 570 g whole), soft enough to mash; ½ lime, juiced (about 1 tbsp) to start, plus a little more to taste; a scant teaspoon of salt, plus a little more after adding the vegetables; 1 serrano chilli, finely chopped with seeds (or 2 for more heat); 1 small ripe tomato (⅓–⅔ cup), finely diced; ¼–½ cup finely chopped white onion, rinsed; 2–5 tbsp chopped coriander

Frontera Grill Guacamole — from Rick Bayless's cooking video

Watch how it’s made · 8:39

Video by Rick Bayless on YouTube · Open on YouTube

15 minServes 5153 kcal a serve

Keto (3.2 g net carbs a serve)
Vegan
Gluten-free ingredients
Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Mostly avocado, so each serve gives about 6 g of fibre and plenty of monounsaturated fat, plus vitamin K and folate, with no dairy or added sugar.

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Ingredients 7

3 medium ripe Hass avocados (about 1¼ lb / 570 g whole), soft enough to mash
½ lime, juiced (about 1 tbsp) to start, plus a little more to taste
a scant teaspoon of salt, plus a little more after adding the vegetables
1 serrano chilli, finely chopped with seeds (or 2 for more heat)
1 small ripe tomato (⅓–⅔ cup), finely diced
¼–½ cup finely chopped white onion, rinsed
2–5 tbsp chopped coriander

Method

Tap a time to watch that step in the video.

Choose avocados that give under firm pressure near the stem end. Halve them around the pit, twist apart, remove the pits and scoop the flesh into a bowl. 0:54
Season with salt and a squeeze of lime, just enough to brighten (about ½ lime for 3 avocados). Mash with a potato masher, leaving some chunks, then stir and taste. 2:39
Finely chop the serrano (seeds and all), the tomato and the white onion, and chop the coriander. Rinse the onion under cold water and shake it dry. 5:26
Fold the chopped vegetables and coriander into the avocado, taste again and add a little more salt or lime if needed. Serve straight away. 7:17

Tip. Serves 4–6, the cook says. He serves it with tortilla chips; vegetable sticks or baked tortilla wedges are lighter. Press cling film onto the surface to slow browning.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy153 kcal640 kJ

Protein2.2 g4% of a day

Fibre6.6 g23% of a day

Carbohydrate9.8 g3.2 g net · 1.7 g sugars4% of a day

Fat13 g1.9 g saturated17% of a day

Sodium400 mg17% of a day

Where the energy comes from one serve

Net carbs 9%
Protein 6%
Fat 85%

Fits keto: 3.2 g net carbs a serve, with 85% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High24%

28 µg a serve, mostly from ripe Hass avocados (67%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate High20%

80 µg a serve, mostly from ripe Hass avocados (91%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C Source17%

15 mg a serve, mostly from ripe Hass avocados (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 Source16%

0.3 mg a serve, mostly from ripe Hass avocados (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin E Source14%

2.1 mg a serve, mostly from ripe Hass avocados (89%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium Source11%

520 mg a serve, mostly from ripe Hass avocados (84%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Show the other 9

Magnesium7%

30 mg a serve, mostly from ripe Hass avocados (86%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc6%

0.6 mg a serve, mostly from ripe Hass avocados (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-36%

0.1 g a serve, mostly from ripe Hass avocados (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Iron4%

0.7 mg a serve, mostly from ripe Hass avocados (80%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin A3%

23 µg a serve, mostly from ripe tomato (36%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium1%

18 mg a serve, mostly from ripe Hass avocados (62%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Selenium1%

0.4 µg a serve, mostly from ripe Hass avocados (82%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Rick Bayless; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.