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2 mg vitamin C; 0 mg cholesterol
Fresh Salsa
    I usually prefer “cooked” salsa to the fresh kind, but I have to admit this makes a great dip for unsalted tortilla chips or just to spoon over a piece of fish or chicken while it cooks.
    1 onion, chopped
    1 green bell pepper, chopped
    1 red bell pepper, chopped
    1 tomato, chopped
    ½ cup (120 ml) lime juice
    1 teaspoon fresh basil
    1 teaspoon fresh cilantro
    Hot pepper flakes, optional
    Combine all ingredients in a small bowl. Let stand for 20 minutes before serving. Add hot pepper flakes if desired.
    Yield: 16 servings
    Nutritional Analysis
    Each with: 40 g water; 12 calories (5% from fat, 11% from protein, 84% from carb); 0 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 1 g fiber; 1 g sugar; 8 mg calcium; 0 mg iron; 1 mg sodium ; 83 mg potassium; 431 IU vitamin A; 29 mg vitamin C; 0 mg cholesterol
Dick’s Best Salsa
    It took me a while, but I finally came up with a recipe for salsa that satisfies me—and I actually wrote down the ingredients while I was concocting it. It passed the taste test when a whole pint jar disappeared into the young people who attended my daughter’s college graduation party, so I guess it’s okay. This makes a mild version. You could add another chile pepper or two depending on how hot you like it.
    3 pounds (1.4 kg) plum tomatoes, peeled and chopped
    ½ cup (50 g) black beans, cooked
    ½ cup (65 g) frozen corn
    8 ounces (230 g) no-salt-added tomato sauce
    1 chile pepper
    ¼ cup (60 ml) red wine vinegar
    ½ cup (80 g) onion, chopped
    1 teaspoon minced garlic
    1 ½ teaspoons cilantro
    ½ teaspoon dried oregano
    1 ½ teaspoons cumin
    Combine all ingredients in a large pot. Simmer until desired thickness, about 15 minutes. Pack into jars and store in refrigerator. Makes about 3 pints (1.5 L).
    Yield: 48 servings
    Nutritional Analysis
    Each with: 32 g water; 15 calories (7% from fat, 19% from protein, 74% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 1 g fiber; 1 g sugar; 7 mg calcium; 0 mg iron; 2 mg sodium ; 110 mg potassium; 254 IU vitamin A; 6 mg vitamin C; 0 mg cholesterol
    Tip: To peel tomatoes, dip them into boiling water for about 30 seconds. The skins will come right off.
Guacamole
    This is really easy to make and very low in sodium.
    1 avocado, peeled and mashed
    2 teaspoons (6 g) onion, chopped
    1 teaspoon lime juice
    1 teaspoon chopped chiles
    ¾ cup (135 g) tomato, peeled and chopped
    ¼ teaspoon garlic powder
    ¼ teaspoon white pepper
    ¼ teaspoon cumin
    ¼ teaspoon cilantro
    Combine all ingredients. Cover and refrigerate for 1 hour to allow flavor to develop.
    Yield: 6 servings
    Nutritional Analysis
    Each with: 44 g water; 55 calories (68% from fat, 6% from protein, 27% from carb); 1 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 4 g carb; 2 g fiber; 1 g sugar; 8 mg calcium; 0 mg iron; 4 mg sodium ; 204 mg potassium; 220 IU vitamin A; 9 mg vitamin C; 0 mg cholesterol
Enchilada Sauce
    This makes a not-too-spicy, tomatoey sauce that is good on tacos as well as a cooking sauce for enchiladas and other baked Mexican dishes.
    1 medium onion, chopped
    2 teaspoons (5 g) chili powder
    2 teaspoons (10 ml) vegetable oil
    2 cups (475 ml) no-salt-added tomatoes
    2 cups (475 ml) water
    ¼ teaspoon cumin
    ¼ teaspoon garlic powder
    Simmer all ingredients together in a saucepan for 1 hour, or until desired thickness.
    Yield: 16 servings
    Nutritional Analysis
    Each with: 65 g water; 17 calories (36% from fat, 10% from protein, 54% from carb); 0 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 1 g fiber; 1 g sugar; 14 mg calcium; 0 mg iron; 5 mg sodium ; 98 mg potassium; 318 IU vitamin A; 5 mg vitamin C; 0 mg cholesterol
Fajita Marinade
    Marinate chicken or beef in this, then grill and slice thinly for easy fajitas. The