1.      Preheat oven to 400 degrees.

2.      Toss the potatoes with the oil and salt in a medium size bowl.

3.      Spread out in a single layer on a large shallow baking sheet.  Cook, stirring several times, for 30 to 40 minutes or until lightly crisp on the outside and tender on the inside when pierced with a fork.

QUICK SALSA

1          cup canned diced tomatoes

1          green onion, sliced

1          clove garlic

½         teaspoon lime juice

Dash salt

¼         cup cilantro leaves

1.      Place half of the tomatoes in a blender container with the green onion, garlic, lime juice and salt.

Potato Fingers –2

2.      Press the blender on and off quickly until fairly smooth, but some small chunks remain. Add cilantro and pulse again until cilantro is chopped.

Makes 4 (1/4 cup) servings.

Per serving: 17 calories, 1 g protein, 4 g carbohydrate, .03 g total fat, 0 mg cholesterol, 181 mg sodium, 1 g fiber, 11 mg vitamin C, 41 mg potassium.

SPINACH, BACON AND RANCH DIP

1          (10-ounce) box frozen, chopped spinach, thawed

¾         cup light sour cream

1          tablespoon minced red onion

1          teaspoon dry Ranch dip seasoning mix

2          strips cooked and crumbled bacon

1.      Squeeze the spinach hard with your hands to remove any moisture.

2.      Fluff the spinach with a fork and measure out 1/2 cup (save the rest for another use).

3.      Mix the spinach with the sour cream, onion, ranch seasoning and bacon.

4.      Refrigerate for 30 minutes for the best flavor.

Makes 4 (1/4 cup) servings.

Per serving: 103 calories, 6 g protein, 7 g carbohydrate, 6 g total fat, 18 mg cholesterol,  318 mg sodium, 2 g fiber, 17 mg vitamin C, 352 mg potassium.

CAJUN KETCHUP

½         cup ketchup

½         teaspoon garlic powder

¼         teaspoon onion powder 

¼         teaspoon Tabasco sauce   

¼         teaspoon cayenne pepper

1.      Stir together all ingredients in a small bowl.

2.      Serve immediately or cover and chill until ready to serve.

Makes 4 (2 tablespoon) servings. 

Per serving: 34 calories, 1 g protein, 9 g carbohydrate, .1 g total fat, 0 mg cholesterol, 365 mg sodium, 1 g fiber, 5 g vitamin C, 155 mg potassium.