Quick Three Bean Salsa - 1 pts, 17g carbs, 4g fiber

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Quick Three Bean Salsa - 1 pts, 17g carbs, 4g fiber

 

Recipe By :Regina Gutierrez

Serving Size : 32 Preparation Time :0:25

Categories : LowCal (Less than 300 calories LowerCarbs

LowFat (Less than 5%) Quick

Spicy Vegan

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 can kidney beans -- (16 ounces) rinsed and drained

1 can whole kernel corn -- (15-1/4 ounces) drained

1 can garbanzo beans -- or chickpeas (15 ounces) rinsed and

drained

1 can black beans -- (15 ounces) rinsed and drained

2 cups chopped fresh tomatoes

2 jalapeno peppers -- seeded and chopped (2 to 3)

1/4 cup chopped green onions

1/4 cup lime juice

2 tablespoons minced fresh cilantro

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon pepper

Tortilla chips

 

In a large bowl, combine the first 12 ingredients; toss to coat. Chill for at

least 30 minutes before serving. Serve with tortilla chips. Refrigerate

leftovers.

 

 

Yield: 8 cups. (about 32 one quarter cup servings)

 

Nutrition Facts - One serving: 1/4 cup (calculated without chips) Calories: 97

Fat: 1 g (0.09% fat) Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 354 mg

Carbohydrate: 17 g Fiber: 4 g Protein: 5 g

 

 

Here’s an easy recipe for fabulous, chunky salsa. “It’s fast, fresh, low

in fat and high in fiber,“ shares Regina Gutierrez. To keep calories down, she

serves it with baked or low-fat tortilla chips at home in San Antonio, Texas.

 

 

 

Description:

" 1 pt "

Cuisine:

" Mexican "

Source:

" Taste of Home Simple & Delicious "

S(Formatted by Chupa Babi):

" 02.08.08 "

Yield:

" 8 cups "

Start to Finish Time:

" 0:25 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 72 Calories; 1g Fat (7.5% calories from

fat); 4g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 88mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

 

 

Nutr. Assoc. : 0 2885 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

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