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