Sunday, December 11, 2011

Avocado yogurt sauce

Every four weeks I prepare chicken burritos at work. Since the residents enjoy any meal with a south of the boarder flare, this is one of the more popular lunches. I rarely have leftovers as every one of the ladies come down for the meal.

To prepare, I add three cups of guajillo chile sauce, two tablespoons white vinegar and one cup tomato sauce to four pounds of sliced roasted chicken breasts. A handful of chopped cilantro finishes the dish.

I'm ready to portion the chicken and sauce onto large flour tortillas after heating it for about 10 to 15 minutes. Mexican rice, lime wedges, chopped onions, diced tomatoes, shredded chedar cheese and sour cream are available on the counter. I let each resident assemble and fold her own burrito with these fixin's.

Although the residents enjoy the full-bodied flavor of sour cream, it adds too many calories to their diet. Avocado yogurt sauce gives me a flavorful alternative to sour cream. And the yogurt adds a nice tang to the sauce.

It goes without saying that the yogurt-based sauce is the healthier of the two. The residents enjoyed the sauce. The avocados were an added bonus since I rarely buy them. It was the perfect marriage of flavor. The rich creaminess from the avocado offset the tangy goodness from the yogurt.

The avocado yogurt sauce gave the residents two added benefits. They enjoyed a rare chance to enjoy the smooth richness of the avocado. And the yogurt shaved a healthy dose of calories from their diet.


Use as a dip or substitute for sour cream. Yes, you can substitute Mexican crema or sour cream for yogurt for richer flavor. Remember that this variation boosts the caloric count by about 60 percent, from about 50 calories per ounce to 80 (there are 2 tablespoons in each fluid ounce of the sauce).

3 medium avocados
2 cups plain yogurt
2 limes, juiced
1/4 cup whole cilantro leaves
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon granulated garlic

Puree ingredients in food processor until smooth. Adjust seasoning. Serve 2 tablespoons per person. This batch makes about 3-1/2 cups.

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