Here is a colorful dip to serve at your Halloween party!

Ingredients:
1 cup canned black beans, drained and rinsed
1 cup corn kernels, frozen, canned or freshly cooked
1/2 medium red pepper, chopped
1/2 cup finely diced tomato
1/4 cup cilantro, chopped
4 green onions, chopped
2 jalapeno peppers, seeded and finely minced
2 cloves garlic, minced
2 tbsp lime juice
1 tsp salt

Instructions:
In a bowl, combine all ingredients. Taste and adjust seasoning if needed. Put into the refrigerated for at least an hour before serving with tortilla chips.

Tomato & Herb Omelet (Serves 1)

2 ripe tomatoes, skinned (if you don’t like the skin) and chopped
1 tablespoon of olive oil
1 tablespoon of fresh or dried basil
Salt and pepper to taste
2 eggs, beaten

How to:
In a small saucepan melt the olive oil and fry the tomatoes for 2 to 3 minutes, remove the pan from the heat and mix in the basil. Season well!

Return the saucepan to the fire and wait for it to heat up again, stir the tomatos as not to let it burn, when it starts to foam drop the eggs in, move the saucepan a bit when eggs star to sit. Start to lift the cooked edges of the omelet and once the bottom of the omelet has browned, fold in half.

** you could also mix all of it together when the eggs starts to harden and make scramble eggs!

Serve immediately with a tossed green salad.

Two Color Potato Wedges

Low Fat

Ingredients:
2 white potatoes cut into wedges

2 sweet potatoes cut into wedges

1 Tbsp olive oil

1/4 tsp. pepper

1 Tbsp Parmesan cheese

2 cloves of garlic, minced

Instructions:

Place the potato wedges into a large resealable plastic bag.  Add the oil, pepper and cheese.  Seal and shake to coat the potato wedges completely.  Heat the oven temperature up to 425 degrees.  Spray an edged cookie sheet with a non stick cooking spray.

Place the potato wedges in a single layer on the sheet.  Sprinkle the garlic over the wedges.  Bake 25 minutes.  Turn the potatoes and continue baking 15 minutes more or until a nice golden brown.

Nutritional Information: (Approximate Values based on 6 wedges)

169 calories; 4 g fat; 1 g saturated fat; 1 mg cholesterol; 182 mg sodium; 31 g carbohydrates; 3 g fiber; 4 g protein