Super Bowl Special Edition

Black Bean Salsa
Yield: 3 cups or 6 half cup servings

½ cup corn kernels, use frozen or canned-if using canned, rinse and drain corn
2 TBS diced green chiles or more to taste,
2 cups canned black beans, rinsed and drained
½ cup fresh tomatoes, chopped
4 TBS olive oil
2 TBS fresh cilantro chopped or 2 tsp dried cilantro
Juice of 1 lime or 2 TBS bottled lime juice

Mix all the ingredients together except for the lime juice. Add lime juice immediately before serving. To reduce fat and calories, serve with baked tortilla chips, toasted pita triangles or fresh vegetables.

Per serving: 174 calories, 17 g carbohydrates, 10 g fat, 6 g protein, 5.5 g dietary fiber

Spinach Dip
Number of Servings: 10,
Yield: 4 cups dip
PREP TIME: 10 Minute(s)
CHILL TIME: 2 Hour(s)

Ingredients
1 pkg Knorr vegetable soup mix
1 cup light mayo
2 cups fat free sour cream, for even less fat, try fat free plain yogurt
1 250g can sliced waterchestnuts
3 Tbs red onion, chopped
1 10oz pkg frozen chopped spinach, thawed and squeezed dry

Directions
Combine all ingredients in a food processor or mix well and store in the refrigerator at least 2 hours before serving. Serve with vegetable sticks, baked chips or pita triangles.

Nutrition:
Calories: 142.1
Fat: 8.3g
Carbohydrates: 14.8g
Protein: 2.7g

Pita Chips
Preparation

6 pitas, split in half horizontally
Olive Oil cooking spray, or you can use plain spray
2 tsp lemon pepper
2 tsp ground cumin
Preheat oven to 375°.

To prepare chips, coat rough side of each pita half with olive oil cooking spray, sprinkle pita halves evenly with cumin, lemon pepper. Cut each pita half into 8 wedges (a pizza cutter will make it easy); arrange wedges in a single layer on baking sheets. Bake at 375° for 15 minutes or until golden brown.

Experiment with different herbs and spices. Try oregano and cumin, rosemary and Kosher salt, Mrs. Dash, chili powder or even taco seasoning mix, onion and garlic powder

Calories per serving
Serving size ½ pita or 4 wedges
Calories 90
Sodium 140 mg
Carbohydrates 18 g
Dietary fiber 1 g
Sugar 1 g
Protein 3 g

Olive Oil Spray
About 1/3 second spray (.226g)
Calories 7
Fat < 1g