Roma Guacamole


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.


  • 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.

Real Cooking

Did You Know?
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
½ cup of cooked dry beans, 1 egg, or 2 tablespoons
of peanut butter count as 1 ounce of lean meat

1 cup of raw leafy vegetables
½  cup of other vegetables, cooked, or chopped raw
¾ cup of vegetable juice

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