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Holiday salsa-type dips full of flavor, not fat

By Hawaiian Electric Co.

LAST UPDATED: 02:00 a.m. HST, Dec 08, 2010

Chances are, you'll be going to at least one holiday potluck party. How about taking a dish that everyone can enjoy without guilt? Here are several salsa-type dips that are easy to prepare and relatively easy on the waistline. This is also a fresh gift idea for those who prefer savory over sweet.

Cucumber Feta Salsa

1 cup crumbled feta cheese
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground pepper
1-1/2 cup cubed and seeded cucumber
1 cup finely chopped red onion
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh dill

Combine feta cheese, lemon juice and pepper, partially mashing cheese with fork. Add cucumber, onion, mint and dill. Serve with pita chips. Makes about 3-3/4 cups.

Approximate nutritional information, per 1/4 cup serving (not including pita chips): 30 calories, 2 g fat, 1.5 g saturated fat, 10 mg cholesterol, 100 mg sodium, 2 g carbohydrate, 0 g fiber, 1 g sugar, 1 g protein

Corn Salsa

2 cans (11 ounces each) niblet corn, drained
1 can (7 ounces) diced green chilies, drained
1 can (4 ounces) diced jalapenos, drained
1 can (2 ounces) olives, drained and chopped
1 1-pound package grated yellow and white cheese (such as a cheddar and Monterey Jack blend)
1 green bell pepper, chopped
1 red or yellow pepper, chopped
4 to 5 Roma tomatoes, chopped
1 bunch cilantro (Chinese parsley), chopped
1 bunch green onions, minced
1 bottle (8 ounces) Italian dressing
Tortilla chips

Mix all ingredients, except chips, in large bowl. Serve with tortilla chips. Makes about 10 cups.

Note: For a less spicy salsa, omit chilies or jalapenos and substitute with 1 round onion, chopped.

Approximate nutritional information, per 1/4 cup serving (not including tortilla chips): 80 calories, 6 g fat, 2.5 g saturated fat, 10 mg cholesterol, 200 mg sodium, 4 g carbohydrate, 1 g fiber, 2 g sugar, 3 g protein

Dad's Favorite Salsa

1 package (0.6 to 0.7 ounce) Italian salad dressing mix
1/4 cup red wine vinegar
3 tablespoons water
1/2 cup vegetable oil
Salt and pepper, to taste
1 to 2 tomatoes, diced
1/2 large Maui onion
1 green bell pepper, diced
1 red bell pepper, diced
1 clove garlic, minced
1 bunch cilantro (Chinese parsley), chopped

In large bowl, combine dressing mix, vinegar, water, oil, salt and pepper. Add remaining ingredients; mix well. Makes about 4 cups.

Approximate nutritional information, per 1/4 cup serving (not including salt to taste): 20 calories, 0.5 g fat, 0 g saturated fat, 0 mg cholesterol, 160 mg sodium, 3 g carbohydrate, 1 g fiber, 2 g sugar, 0 g protein


For more Hawaiian Electric Co. recipes, visit www.heco.com.

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