Low Fat Ranch Dip Recipe and Avocado Fries Cooked In Two Ways

Ranch dip with cilantro and avocado fries for appetizer. Below, I will show you the two ways on how I cook  my avocado fries. Bake avocado fries or deep – fried avocado fries, it is your choice. Nonetheless, they are both delicious!

8 calorie Ranch Dip and the Calorie Differences Between Deep Fried or Baked Avocado.
1 calorie Ranch Dip and the Calorie Differences Between Deep Fried or Baked Avocado.

Before I will start talking, I just want to let you know that from now on, I will be including Weight Watchers Points in my blog recipe. I thought it will help you and me to really be mindful of what we eat if I add Weight Watchers points here. I have added the points in some of the older post and I will continue to edit previous recipes. I hope it will be helpful for you too.

Deep Fried Avocado Fries
Deep Fried Avocado Fries

I want to highlight the ranch dip in this post because I like its biting taste. Since I have the low- fat ranch dressing in the fridge getting ready to expire,  I decided  to use it as a dipping sauce for my avocados. I mixed garlic  for added extra health benefits. Garlic is great for reducing blood pressure and it also slows the development of atherosclerosis. Fort hese reasons, garlic has become famous for good health benefits.

Deep Fried Avocado Fries

Many people use garlic pills. I, however, eat my garlic fresh and raw. I usually add it in my cooking and today is one of them. My taste buds are well adjusted from eating garlic because when I was little, I ate it like a candy.My mom just shoved it into my mouth- just like how my grandma shoved ginger into my mouth-which was not a very fun thing to do when you are you are young.

My mom is an extreme advocate for raw garlic. She said it is great to lower cholesterol and it also fights stress and relieves fatigue. It turns out that she is right, as there are so many sites, studies and book that proved it to be true. Although I am very cynical about this, this is one of the testimony that my mom is adamant about garlic. She claimed that eating garlic raw made my dad’s cysts disappear. ‘Til now, I find it hard to believe that, but as with the other things she said, I think it may be true.

I will show you the two ways on how I cook  my avocado fries. Bake avocado fries or deep – fried avocado fries, it is your choice.

Then we have the cilantro. The smell that cilantro evokes, yum. And the nutrients that cilantro provides, they are astounding. If cilantro is eaten raw, it is packed with  Vitamin C, B6,  and A. It is also high in iron and manganese. It is also very low in calories – it is only 1 calorie for 1/4 cup. Should I say it again? And one of the benefits of cilantro that you and I will certainly love is that, it fights  aging (please check more about cilantro here). Well, I do not what to age that much…

Finally, the avocado fries. This is the fourth time I made these fries. I made my avocado fries by baking and frying. I will share with the recipe of both. Each recipe has its distinct taste. When baked, the avocado fries have a smoky flavor from the cumin and paprika. When fried, there is a distinct flavor almost similar to calamari.  Both are delicious. However,  I highly recommend that you make it by baking because frying has too much calories in it. In fact, I was so surprised about the difference of calories between frying and baking these fries. The difference in calorie is outrageous. I took the time to show you these differences in calories for your awareness…

Bake Avocado Fries - lower in Calories

Low Fat Ranch Dip and Avocado Fries

Easy to Cook Meals Weight Watcher Recipe


Servings: 1 • Serving Size: shared by 4 people • Old Points: 0 • Points+: 0• Calories 1 • Fat: 0 • Protein: .1 g • Carb: .3 g • Fiber: g • Sugar: 0 Sodium: 1 mg


Servings: 4 • Serving Size:4 pieces • Old Points: 20 • Points+: 21 • Calories 754• Fat: 74.3 • Protein: 2.8 g • Carb: 24.7 g • Fiber: 7.1 g • Sugar: 0 • Sodium: 1 mg


Servings: 4 • Serving Size: 4 fries • Old Points: 9 • Points+: 10 • Calories • 371 Fat: 23.8• Protein: 9.2 g • Carb: 33.2 g • Fiber: 8.3 g • Sugar: 2.8 • Sodium: 284 mg


  2. 2 medium sized avocado (sliced lengthwise and 1/2 inch thick wedges)
  3. 1/8 cup wheat flour
  4. 1/8 cup corn starch
  5. 1/2 teaspoon baking powder
  6. 1/4 teaspoon ground cumin
  7. pinch of salt and pepper
  8. 1/4 cup water
  9. pinch of salt
  10. 1 cup oil for deep frying
  12. 1/8 tsp paprika
  13. 1/8 tsp ground cumin
  14. non stick cooking spray
  15. 1 1/4 cups panko (Japanese bread crumbs)
  16. 1/2 teaspoon salt
  17. 2 firm-ripe medium avocados, pitted, peeled, and sliced into 1/2-in. wedges
  18. 2 eggs
  19. Ranch Dip:
  20. 2 tablespoon Low fat Ranch
  21. 1/4 cup cilantro
  22. 1 clove garlic


  • Place wheat flour,cornstarch, baking powder, cumin salt and pepper in a small bowl. Mix completely and add in the water.
  • Mix until smooth.
  • Heat 1 cup oil in a sauce pan or deep frying pan
  • Dip avocado slices into the flour mixture and fry until golden brown and put on a plate line with paper towel to somehow drain excess oil.
  • Prepare a baking sheet and place the wire rack. Spray the wire rack with non stick cooking spray. Set aside until use.
  • Preheat oven at 400 F
  • Place paprika, ground cumin, salt, pepper, panko bread crumbs in a medium sized bowl and mix completely. Set aside.
  • In another bowl, scramble the egg.
  • Dip the avocado into the egg and roll it gently on the pankko breadcrumbs aand arrange it into the prepared sheet with wire rack. Do the same to the rest of the slice avocado.
  • Place the avocado in the pre heated oven and bake for 15 to 20 minutes until the breadcrumbs are lightly brown.
  • Place the garlic into the electric chopper and chop. Add in the cilantro and chop again then add the 1/4 cup of Low Fat Free Ranch Dressing and push the chopper to mix the cilantro and garlic with the ranch
  • Transfer to a small plate
  • Serve with fries .


This meal is best when serve hot because the avocado is still not droopy. Enjoy!


by: Shobelyn Dayrit

4 comments on “Low Fat Ranch Dip Recipe and Avocado Fries Cooked In Two Ways

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