Servings: 4 You’ll need: 1 – 15 -16 oz. can reduced sodium black beans 1/2 small head of iceberg lettuce, thoroughly rinsed and shredded 1/4 medium red pepper, seeded and chopped 2 tsp. onion powder 2 tsp. cumin powder 4 Tbsp. 2% milk, low fat Mozzarella cheese, shredded 4 Tbsp. 2% milk, low fat cheddar cheese, shredded 1 small can sliced black olives, drained 4 servings low sodium Baked Corn Tortilla Chips (click link to see recipe) 1 cup mild to medium salsa (see Karen’s Favorite Salsa Recipe) 4 sliced jalapeño peppers or 4 Tbsp. tamed pickled jalapeños (optional) In a medium saucepan add the entire can of reduced sodium black beans, chopped red pepper, onion powder and cumin powder. Cook stirring continually, on medium heat, until thoroughly heated, about 10-15 minutes. Set burner to low heat after the seasoned black beans has thickened slightly or cover tightly with a lid and set pan on a warm burner. Next, get 4 salad bowls and put 1/4 of the shredded lettuce in each bowl and spoon 1/4 of the cooked seasoned black beans in the middle of the salad lettuce. Top with 1/4 of the chopped onions, 1/4 of the drained can of black olives, 1 Tbsp. each of the low fat shredded Mozzarella and cheddar cheeses, 1/4 cup of salsa on the side or some drizzled on top. Then, top each bowl with 1/4 with my low sodium Baked Corn Tortilla Strips or serve each Mexican Black Bean Salad with just a handful low sodium corn tortilla chips on the side. Karen’s Note: For a medium or “hotter” Mexican Black Bean Salad and prior to adding any Baked Tortilla Chips or salsa, top each salad with (optional) sliced jalapeños. Also, for a completely vegetarian dish omit the shredded cheese option. This dish is quite filling and I even got my “meat eaters” in my family to eat it and they both told me that it was very delicious! I can’t complain.
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Corn tortilla chips or “strips”, especially the ones in the bags are usually fried in canola oil, have a lot of unnecessary sodium or “preservatives” added and are almost always higher in fat, calories and sodium. Here’s an easy “how to” make your own Baked Corn Tortilla Chip Strips, without all the unnecessary added fats, calories and sodium. Plus, corn tortillas are always “gluten free”! Servings: 4 You’ll need: 8 corn tortillas (fresh or frozen, thawed) 2 pinches of salt Non-stick cooking spray Pre-heat oven to 375 degrees Fahrenheit. Lightly coat the surface of an edged rectangular baking sheet with non-stick cooking spray. Next cut each corn tortilla in half, the halves in quarters and with the quarters still put-together begin cutting 1/8 to 1/4 inch strips. Note: Some strips will be wider and some not-so-wide. Spread the strips out completely covering the baking sheet as best you can. Spray the strips with another light coating of non-stick cooking spray. Get 2 pinches of salt and sprinkle all over the tortilla strips. Using a pair of tongs, toss strips around a few times, but keep strips pretty flat. Put tortilla strips into oven and bake for only 5-6 minutes, keeping a close eye on them after a few minutes to make sure they become a golden brown and not dark brown. Remove Baked Corn Tortilla Strips from oven and allow to cool, before serving over top your favorite Mexican dip, salad or tortilla soup. This Mango Jalapeño Salsa recipe is great as a topping or side dish and is a perfect compliment to any grilled fish or main dish, such as Frank’s Grilled Tilapia in a Pouch Servings: 6 You’ll need: 1 ripe, but firm mango, peeled, seeded and diced 1/8 cup red pepper, seeded and diced 1/8 cup small Vidalia or sweet onion, diced 3 Tbsp. Tamed Mezzeta’s sliced jalapeños , drained and diced 2 Tbsp. fresh lime juice Combine all ingredients into a medium bowl and stir, until completely blended. Karen’s Note: To make Mango Jalapeño Salsa spicier, make sure to include the jalapeño pepper seeds. |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
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