Cowboy Salsa

14  Ratings
  • 20 min prep
  • 20 min total
  • Makes 12 servings, about 1/2 cup salsa and 5 crackers each.

Check out this smart way to enjoy food that could be at home on the range: a big bowl of ham, black-eyed peas and vegetables pulled together with zesty dressing.

Cowboy Salsa Recipe

Ingredients

  • 3 tomatoes, seeded, finely chopped
  • 1 can  (15.5 oz.) black-eyed peas, rinsed
  • 1 can (11 oz.) corn, drained
  • 8 green onions, thinly sliced
  • 2 avocadoss, chopped
  • 1/4 cup  chopped fresh cilantro
  • 4 slices deli-style baked cooked ham, finely chopped
  • 1/2 cup Italian dressing
  •  WHEAT THINS Baked with 100% Whole Grain Crackers

Instructions

  • Combine  all ingredients except crackers.
  • Serve  with crackers.

Recipe Tips

SubstitutePrepare using balsamic dressing.

Serving SuggestionToss with 1-1/2 qt. (6 cups) torn mixed greens just before serving. Or serve on lettuce leaves.

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Nutrition Information

Makes 12 servings, about 1/2 cup salsa and 5 crackers each.
  • Generally Nutritious
  • Good source of vitamin A or C
  • Diabetes Center
  • Good source of fiber

Carb Choices

1-1/2

Diet Exchange

1-1/2 Starch,1-1/2 Fat

Nutrition Notes

Good news! This oh-so-easy combination features foods from three different food groups, helping you to eat a variety of foods. Plus, it is a good source of fiber from the combination of avocados and black-eyed peas. The vegetables are also a good sourc

Nutrition per serving:

  • Calories 180 
  • Total fat 10 g
  • Saturated fat 1.5 g
  • Cholesterol 5 mg
  • Sodium 320 mg
  • Carbohydrate 21 g
  • Dietary fiber 5 g
  • Sugars 4 g
  • Protein 4 g
  • Vitamin A 15 %DV
  • Vitamin C 20 %DV
  • Calcium 6 %DV
  • Iron 8 %DV

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