Top guac

The flesh of a ripe Hass avocado is so luxuriously buttery and creamy you know from the first bite that it’s loaded with fat.

The great news is that it nevertheless is good for you. The fat that’s in an avocado is mostly the healthier monounsaturated kind, similar to olive and nut oils. Avocados also contain loads of healthful nutrients and antioxidants.

And if all these nutritional bonuses weren’t enough, research has shown that adding avocado to a plain green salad helps your body absorb more of the nutrients from the other ingredients.

Still, even good fats are high in calories. So for this recipe we figured out a way to get all the benefits of avocado while cutting a bit of the fat.

This bright green sweet pea and avocado guacamole is a spring-inspired version of the classic dip. It has a fresh, crisp flavor that is brightened by plenty of fire-roasted chilies, lime juice and chopped fresh cilantro.

The sweet baby peas lighten the guacamole while adding impressive amounts of vitamins. Use this dip as you would a traditional guacamole.

Sweet Pea and Avocado Guacamole

2 cups frozen baby peas, thawed

1 medium Hass avocado

1 small red onion, finely chopped

4-ounce can fire-roasted green chilies, drained

1/4 cup lime juice

2 garlic cloves, minced

1/2 teaspoon ground cumin

1/4 teaspoon salt, or to taste

2 tablespoons chopped fresh cilantro

In a food processor, combine the peas, avocado, onion, chilies, lime juice, garlic, cumin and salt. Process until smooth, scraping down the sides of the processor bowl with a rubber spatula as needed. Add the cilantro and pulse until just blended.

Yield: 2 1/2 cups, 12 servings

Approximate nutrition per serving: 51 calories, 2 grams fat (no saturated fat, 43 percent fat calories), 2 grams protein, 6 grams carbohydrate, no cholesterol, 3 grams dietary fiber, 78 milligrams sodium.