HOMEMADE SALSA

HOMEMADE SALSA

A healthful, affordable recipe.

15 minutes
Serves: 6

1 cup fresh tomatoes, diced
1/2 cup corn kernels, fresh or frozen
1/2 cup onion, diced
1 Tbsp (or less) jalapeno peppers, chopped
2 Tbsp lime juice
2 cloves fresh garlic, finely diced

1. Combine all of the ingredients.

2. Serve with lowfat baked tortilla (corn) chips, or fresh veggies, cut up.

Nutrients per serving: 1/2 cup
Calories 33; 

Saturated Fat 0 g; 

Protein 1 g; 

Cholesterol 0 mg; 

Calcium 8 mg; 

Carbohydrate 8 g; 

Sodium 26 mg; 

Total Fat 0.4 g;

GRILLED SALSA-CHEESE DIP

GRILLED SALSA-CHEESE DIP

Makes about 2 cups.
Serves 8

1/2 pound milk semi-soft cheese, such as Edam, Gouda or Jack
1/2 cup salsa

Cooking Directions
Shred cheese, place in small heatproof ceramic or metal dish or skillet.

Stir in salsa.

Place over medium-hot fire; let cheese melt, stirring frequently to make sure cheese doesn't scorch on bottom of dish.

Scoop melted cheese mixture with fresh raw vegetables and tortilla chips.

Serving Suggestions
Gather the gang around the grill for this spicy, cheesy dip. Have plenty of vegetable dippers and corn chips available for scooping.

Nutrition Facts
Calories 110 calories; 

Protein 7 grams; 

Fat 8 grams; 

Sodium 340 milligrams; 

Cholesterol 25 milligrams; 

Saturated Fat 5 grams; 

Carbohydrates 1 grams; 

Fiber 0 grams

HUEVOS RANCHEROS (Eggs/ Black Beans/ & Salsa)

Huevos Rancheros - Eggs, Black Beans, & Salsa

 
Huevos rancheros (Spanish pronunciation: [ˌweβos ranˈtʃeɾos]) is a classic Mexican breakfast dish popular throughout much of the Americas consisting of eggs served in the style of the traditional large mid-morning fare on poor farms.
The basic dish consists of fried eggs served upon lightly fried corn tortillas topped with a tomato-chili sauce. Refried beans, slices of avocado, or guacamole may accompany the dish.

This is a dish where you assemble components. There is no set way to make this.

Garlic
Olive oil
One can of black beans
Eggs
Favorite Jar of Salsa - I throw together tomatoes, cilantro, lime, chile, and onion in three minutes for a quick fresh salsa
Corn Tortilla - optional

Saute a clove of sliced garlic in a little olive oil in a non stick pan. Add drained black beans and half a jar of salsa. Simmer while you prepare other ingredients. Add a little tabasco if you desire some heat.

Prepare your eggs the way your family likes them - I like mine over well done and I like them cooked in a drop of olive oil for flavor. While eggs are cooking, pop tortillas into the toaster for those who will be eating them.

Place cooked eggs on a toasted tortilla, add a scoop of black beans, and spoon on some salsa. Delicious!

ORANGE ROUGHY TOPPED W/ A SWEET & TANGY SALSA

Orange roughy topped with a sweet and tangy salsa.

Prep Time:	2 minutes
Cook Time:	8 minutes

Ingredients

1 medium nectarines , cut into 1/2 inch pieces
1/2 medium cucumber , seeded and cut into 1/2 inch piece
1/2 medium kiwi, peeled , cut into 1/2 inch pieces
2 tbsp fresh chopped green onion
4 1/2 tsp orange juice
1 1/2 tsp white wine vinegar
8 oz orange roughy fillet , about 1 inch thick (fresh or frozen)
1/2 tsp olive oil
1/4 tsp black pepper
1 cooking spray

Directions 1 In small bowl, combine nectarine, cucumber, kiwifruit, green onion, orange juice, and vinegar for the salsa. Cover. Chill until ready to serve.
2 If frozen, thaw fish. Rinse and pat dry using paper towel. Rub oil evenly onto both sides of fish. Sprinkle with pepper.
3 Preheat grill to medium.
4 Coat grill basket with cooking spray. Place fish in prepared grill basket on grill rack. Cook, uncovered, 8 to 12 minutes or until fish flakes easily.
5 To serve, separate fish into pieces and top with nectarine salsa.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	165.9
Total Carbs	13.6 g
Dietary Fiber	2.4 g
Sugars	9.5 g
Total Fat	2.5 g
Saturated Fat	0.2 g
Unsaturated Fat	2.3 g
Potassium	504 mg
Protein	22.6 g
Sodium	93.2 mg
Dietary Exchanges 1/4 Fat, 1 Fruit, 1/4 Vegetable, 3 Very Lean Meat

MEXICAN SALSA

Mexican Salsa Recipe

zippy salsa with fresh tomatoes and peppers. 

• 14 Servings
• Prep: 40 min.

25 15 40

Ingredients

• 3 jalapeno peppers
• 1 medium onion, quartered
• 1 garlic clove, halved
• 2 cans (one 28 ounces, one 14-1/2 ounces) whole tomatoes, drained
• 4 fresh cilantro sprigs
• 1/2 teaspoon salt
• Tortilla chips (optional, remember to add nutritional values from chosen product)

Directions

• Heat a small ungreased cast iron skillet over high heat. With a small sharp knife, pierce jalapenos; add to hot skillet. Cook for 15-20 minutes or until peppers are blistered and blackened, turning occasionally.
• Immediately place jalapenos in a small bowl; cover and let stand for 20 minutes. Peel off and discard charred skins. Remove stems and seeds.
• Place onion and garlic in a food processor; cover and pulse four times. Add the tomatoes, cilantro, salt and jalapenos. Cover and process until desired consistency. Chill until serving. Serve with chips. Yield: 3-1/2 cups.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1/4 cup (calculated without chips) equals 

23 calories, 

trace fat (trace saturated fat), 

0 cholesterol, 

241 mg sodium, 

5 g carbohydrate, 

1 g fiber, 

1 g protein.

BLACK BEAN SOUP *KISS* (KEEP IT SIMPLE SUPPER)

BLACK BEAN SOUP KISS (KEEP IT SIMPLE SUPPER)

2 cans black beans, drained
2 cups chicken broth - Swanson Natural Goodness is excellent
2 cups salsa - use your favorite brand from a jar or grab a container of fresh from the produce section
Juice of one lime

 SALSA:
Sea salt
freshly ground black pepper
Greek yogurt
chopped cilantro

Combine beans, broth, salsa, and lime juice in a blender and blend until smooth. Transfer to medium pot, bring to a simmer over medium heat. Season to taste with salt, if needed. Serve with dollop of yogurt and cilantro.
Per one cup serving Calories 120, fat 2g, carbs 11 (fiber 5g), protein 5g

CRISP CUCUMBER SALSA RECIPE

Crisp Cucumber Salsa Recipe

Here’s a fantastic way to use cucumbers. You’ll love the creamy and crunchy texture and super-fresh flavors.

10 Servings
Prep/Total Time: 20 min.

Ingredients

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 tablespoons minced fresh parsley
1 jalapeno pepper, seeded and chopped
4-1/2 teaspoons minced fresh cilantro
1 garlic clove, minced
1/4 cup reduced-fat sour cream
1-1/2 teaspoons lemon juice
1-1/2 teaspoons lime juice
1/4 teaspoon ground cumin
1/4 teaspoon seasoned salt
Baked tortilla chip scoops

Directions

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips. Yield: 2-1/2 cups.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1/4 cup (calculated without chips) equals
16 calories,
1 g fat (trace saturated fat),
2 mg cholesterol,
44 mg sodium,
2 g carbohydrate,
trace fiber,
1 g protein.

Diabetic Exchange:
Free food.

SALSA TURKEY BURGERS

Salsa Turkey Burgers

Quick, easy and tasty turkey burgers with a kick.

INGREDIENTS
1 lb ground turkey (99% fat free)
1/3 cup seasoned bread crumbs
4 tbsp chunky salsa (use medium or hot for extra kick)

DIRECTIONS
Combine all ingredients until well mixed.
Add salt and pepper to taste.
Divide into 4 patties.
Spray a frying pan with cooking spray and cook over medium heat until cooked thoroughly (about 10 minutes), flipping once about half-way through.

Number of Servings: 4

Nutritional Info

Amount Per Serving:
Calories: 161.8
Total Fat: 1.5g
Total Carbs: 7.6g
Dietary Fiber: 0.5mg
Protein: 29.4g