Sooner Salsa or Cowboy Caviar (rename the recipe after your favorite team) - NewsOn6.com - Tulsa, OK - News, Weather, Video and Sports - KOTV.com |

Sooner Salsa or Cowboy Caviar (rename the recipe after your favorite team)

Posted:

Thursday, January 01, 2004
Categories:
Snack
Yield:
8 servings
Ingredients:
Salsa:

1 whole cucumber, diced
1 can black-eyed peas, drained
1 can corn, drained or 10 oz. frozen corn, thawed and drained
1 can black beans, rinsed
1 bunch green onions, chopped (green tops too)
2 tomatoes, diced
1 bell pepper, diced
1 bottle of fat-free Italian dressing

Baked Chips:

8 fat-free whole wheat tortillas OR flavored tortilla wraps

Directions:
Salsa:

Dice everything and mix in a bowl. Add Italian dressing, mix and let sit in refrigerator overnight. Pour off dressing before serving. Serve with chips or as a side dish.

Baked Chips:

Preheat oven to 400 degrees. Spray each side of each tortilla with a nonstick cooking spray. Cut each tortilla into 8 wedges. Arrange the wedges in a single layer on a baking sheet. Bake for 8-10 minutes or until light brown and crisp.
Nutrition Facts:
Salsa:

156 calories, 6g protein, 32g carbohydrate, 1/2g fat, 7g fiber (numbers based on total dressing in recipe, amount eaten will be less making calories slightly less) 1.5 carb choices

Baked Chips:

(will vary) 80 calories, 0g fat, 12g carbohydrate, 9g fiber, 2g protein
Source:
Julie Free, RD/LD, St. Francis Hospital
Powered by Frankly
News On 6
303 N. Boston Ave.
Tulsa, OK 74103
Newson6.com is proud to provide Oklahomans with timely and relevant news and information, sharing the stories, pictures and loves of Oklahomans across our great state.
All content © Copyright 2000 - 2018 KOTV. Oklahoma Traveler™ is a registered trademark of Griffin Communications. All Rights Reserved.
For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.