, Salem, MA

Fighting breast cancer

October 16, 2012

Better healing through food


Salsa and chips are such a decadent treat you might not consider the zesty duo in your post-treatment diet. But this tasty version is chock-full of nutritious vegetables and low in fat. The chips are baked, not fried.

The recipe is from “The Back in the Swing Cookbook” by Barbara C. Unell and Judith Fertig (Andrews McMeel Publishing, 2012).

Black Bean, Tomato and Corn Salsa with Baked Tortilla Chips

  • 2 (15-ounce) cans black beans, rinsed and drained
  • 1 (15-ounce) can corn, rinsed and drained
  • 1 cup canned tomatoes, drained and chopped
  • 1 cup finely chopped red onion
  • 1/2 cup finely chopped green bell pepper
  • 1/4 cup chopped cilantro
  • 2 garlic cloves, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 2 teaspoons olive oil, grapeseed oil or canola oil
  • 1 small jalapeno chile, seeded and finely diced
  • Juice of 1 lime

Baked tortilla chips:

  • 12 (6-inch) corn tortillas
  • 1 tablespoon grapeseed oil or canola oil
  • 1 teaspoon kosher or sea salt

1. For the salsa, combine the black beans, corn, tomatoes, onion, bell pepper, cilantro, garlic, cumin, salt, oil, chile and lime juice in a large bowl. Toss to blend. Cover and refrigerate several hours to let the flavors blend.

2. For the chips, preheat the oven to 350 degrees. With a sharp knife or pizza wheel, cut each tortilla into eight wedges. Arrange the wedges on two large baking sheets. Brush the tops with oil and sprinkle with salt.

3. Bake for 6 to 7 minutes, then rotate the trays in the oven. Continue baking for 6 to 7 minutes longer, until the chips are lightly browned. Serve right away or let cool, then store in an airtight container. Makes 12 servings.

Each serving has 207 calories, 3.5 grams total fat, 38 grams carbohydrates, 8.5 grams protein, 400 milligrams sodium and 10 grams dietary fiber.

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