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Disease-Free Living Through Fitness and Nutrition

Recipes
GUILT-FREE GOURMET by Gerry & Ray:
Recipes for those who wish to avoid salt/sugar/oils/flesh foods
More Recipes/Books &  Info: gmcoffey@aol.com


Corn Salsa and Chips

Directions

For the chips:

6 to 8 tablespoons freshly squeezed lime juice
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
12 corn tortillas
1/4 teaspoon salt (optional)

For the salsa:

1 cup fresh or frozen corn kernels
2 medium tomatoes, diced
1/2 cup diced green bell pepper
1/2 cup diced orange bell pepper
1/4 cup chopped onion
3 to 4 tablespoons rice vinegar or apple cider vinegar
10 fresh basil leaves, thinly sliced

Chips:

Makes 72 chips or 5 servings

Preheat the oven to 350 F.

Combine the lime juice, chili powder, and cumin in a small pie plate or similar dish. Dip each tortilla into the lime mixture and place them in a stack on a cutting board. Using a chef's knife, cut through the stack, dividing the tortillas into 6 wedges.

Arrange the tortillas in a single layer on a wire baking rack or baking sheet and sprinkle with the optional salt. Bake for 10 to 15 minutes, or until the tortillas are crisp and just beginning to brown on the edges. Watch carefully, because they burn quickly. Remove from the oven and let cool.

These chips are crispiest when eaten within 1 day. Stored in an air-tight bag or container, leftover Baked Tortilla Chips will keep for up to 1 week.

Salsa:

Makes 4 1/2 cups or 18 servings

If using fresh corn, blanch it in boiling water for 3 minutes and immediately rinse it under cold water to prevent further cooking. If using frozen corn that isn't thawed completely, either blanch it in cold water, or microwave it until thawed.

Combine all of the ingredients in a large bowl and set aside for 15 to 20 minutes to allow the flavors to develop. Serve at room temperature.

Stored in a covered container in the refrigerator, leftover Colorful Corn Salsa will keep for up to 3 days.

Note: For the best flavor, remove the desired portion of leftovers and allow it to come to room temperature before serving. If you are preparing this salsa in advance, wait to add the basil until 15 to 20 minutes before serving, as basil quickly oxidizes.

Nutrition Information

Chips
Per serving (about 14 chips):

138 calories
1.6 g fat
0.2 g saturated fat
10.6% calories from fat
0 mg cholesterol

29.4 g carbohydrate
3.5 g fiber
1.6 g sugar
3.6 g protein

1 mg iron
109 mg calcium
103 mg sodium
4.9 mg vitamin C
41 mcg beta-carotene
0.2 mg vitamin E

Salsa
Per serving (1/4 cup):

13 calories
0.1 g fat
0 g saturated fat
7.5% calories from fat
0 mg cholesterol

3 g carbohydrate
0.5 g fiber
1.1 g sugar
0.4 g protein

0.1 mg iron
4 mg calcium
1 mg sodium
13.6 mg vitamin C
88 mcg beta-carotene
0.1 mg vitamin E

Recipes from The Cancer Survivor's Guide

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