Lite Brocamole

1. Boil or steam broccoli until very soft.

2. In a large bowl, mash broccoli with avocado. Mix in onions, garlic, lime juice, hot pepper sauce, and cilantro until mixture resembles the consistency of mashed potatoes. Season to taste with salt.

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Nutrient	Quantity
Total fats	0.1116 g
Protein	1.1528 g
Carbohydrates	8.4556 g
Energy	33.9025 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0056 g
Water	54.1598 g
Aspartic acid	0.1114 g
Calcium, Ca	31.895 mg
Lutein + zeaxanthin	20.02 g
Fiber, total dietary	0.769 g
Carotene, beta	88.475 g
Niacin	0.1725 mg
Vitamin A, RAE	7.345 g
Arginine	0.1014 g
Riboflavin	0.0263 mg
Glutamic acid	0.1685 g
Stigmasterol	0.06 mg
Sodium, Na	4.365 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0006 g
Total lipid (fat)	0.1116 g
Manganese, Mn	0.2403 mg
Fructose	0.4425 g
Proline	0.0235 g
Fatty acids, total saturated 16:0	0.0198 g
Sucrose	0.3432 g
Choline, total	5.8027 mg
Sugars, total	1.4966 g
Serine	0.0376 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.0008 g
Vitamin B-6	0.1867 mg
Selenium, Se	1.8522 g
Ash	0.3732 g
Fatty acids, total saturated 18:1 undifferentiated	0.0115 g
Pantothenic acid	0.1447 mg
Phenylalanine	0.0303 g
Beta-sitosterol	0.04 mg
Copper, Cu	0.0564 mg
Betaine	0.0805 mg
Thiamin	0.0421 mg
Methionine	0.0101 g
Iron, Fe	0.3086 mg
Carbohydrate, by difference	8.4556 g
Phosphorus, P	29.355 mg
Folate, total	8.425 g
Alanine	0.0273 g
Valine	0.0424 g
Fatty acids, total saturated 18:2 undifferentiated	0.0354 g
Glycine	0.0323 g
Carotene, alpha	0.72 g
Glucose (dextrose)	0.5755 g
Fatty acids, total saturated 14:0	0.0008 g
Zinc, Zn	0.2074 mg
Isoleucine	0.0294 g
Fatty acids, total polyunsaturated	0.0411 g
Leucine	0.0468 g
Tocotrienol, alpha	0.0231 mg
Vitamin A, IU	151.565 IU
Folate, DFE	8.425 g
Tryptophan	0.0113 g
Vitamin C, total ascorbic acid	14.839 mg
Phytosterols	3.1 mg
Tyrosine	0.0131 g
Vitamin K (phylloquinone)	6.6655 g
Fatty acids, total saturated	0.0218 g
Histidine	0.017 g
Fatty acids, total monounsaturated	0.0118 g
Threonine	0.0236 g
Folate, food	8.425 g
Cryptoxanthin, beta	4.04 g
Vitamin E (alpha-tocopherol)	0.1302 mg
Magnesium, Mg	7.94 mg
Lysine	0.0454 g
Potassium, K	123.1325 mg
Cystine	0.0092 g
Fluoride, F	0.22 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Garlic	4 cloves	17.88	3.9672	0.06
Avocado	1	0	0	0
cilantro	2 tablespoons	0.46	0.0734	0.0104
lime juice	2 tablespoons	7.5625	2.547	0.0212
pepper sauce	1 tablespoon	0	0	0
red onion	2 tablespoons	8	1.868	0.02
head broccoli	1	0	0	0