Hearty Black Bean Salsa


1 (15 oz.) can black beans, drained and rinsed

1 (11 oz) can corn – no added salt, drained

1 (15 oz) can diced tomatoes – no added salt, drained

½ cup diced bell pepper

1 diced jalapeño pepper

¼ cup diced red onion or green onion

3 Tablespoons chopped fresh cilantro

2 Tablespoons red wine vinegar

Juice from 1 fresh lime

1 teaspoon cumin

1 Tablespoon olive oil

Black pepper to taste

Directions: Mix all ingredients together and serve. This is a great recipe to make the night before.

Nutrition Facts: (1/2 cup) 80 calories, fat 1.5 g., sodium 71 mg , carbohydrates 13 g., fiber 3.5 g.

Home-Baked Tortilla Chips


9 (6 inch) flour or corn tortilla

(try whole-wheat or spinach and sundried tomato)

Nonstick cooking spray (olive oil flavor optional)

Salt to taste

Black pepper


1. Preheat the oven to 350°F. Cut each tortilla into wedges. Arrange the wedges in a single layer on non-stick baking sheets. Lightly spray the chips with oil (if using) and sprinkle with salt and pepper.

2. Bake the chips until lightly browned and crisp, 10 to 15 minutes, turning with a spatula. Make sure not to let them burn. Transfer the chips to a cake rack to cool.

Nutrition Facts: (1 tortilla cup into chips) 100 calories, fat 2 g., sodium 150 mg , carbohydrates 12 g., fiber 2 g.

Presented by: Virginia Turner, UT Medical Center

Date: 1/23/2014


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