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

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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