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Make Your Own Salsa & Chips

Our Favorite Homemade Salsa

An easy mild homemade salsa with canned (or fresh) tomatoes and simple ingredients that can be frozen. Modified by the Nassif Comm. Cancer Center Dietitians from original recipe by Lisa Huff- the Snappy Gourmet

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 1 hour 25 minutes

Yield: 24 servings – 2 Tablespoons (makes 3 cups)

Calories: 14 kcal


  • 1 Tablespoon oil (olive or canola preferred)
  • 1 cup onion (finely chopped)
  • 1 fresh poblano (seeds/ribs removed and finely chopped
  • 3 cloves garlic (finely chopped)
  • 14 ounce can undrained petite diced tomatoes
  • 14 ounce can crushed tomatoes
  • 1 Tablespoon fresh lime juice
  • 1/4 teaspoon ground cumin
  • 1/4 cup fresh cilantro (chopped)
  • salt & pepper to taste (we used ½ tsp of each)


  1. Place large saucepan with oil over medium-high heat.
  2. Add onion, poblano, and garlic to pan. Cook about 2-3 minutes or until slightly soft.
  3. Add tomatoes, lime juice, and cumin to pan. Cook about 1-2 minutes, stirring constantly, just to combine. Remove from heat. Stir in cilantro. Add salt/pepper to taste.
  4. Cool salsa and refrigerate at least an hour or overnight. Can also be frozen in airtight container.


If fresh tomatoes are available, you can also use half fresh and half canned crushed. An immersion blender may help to thicken the salsa if desired.


Calories: 14 kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Sodium: 48mg | Potassium: 77mg | Fiber: 1g

Baked Tortilla Chips

Tasty baked tortilla chips you make at home that are much better than store bought chips. Serve with your choice of salsas and garnishes.

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Servings: 6 x 16 chips each- ~2 oz

Calories: 16 chips= 120 kcal


  • 1 (12 ounce) package corn tortillas
  • 1 tablespoon water
  • 3 tablespoons fresh lime juice
  • ¼ teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ tsp salt


  1. Preheat oven to 350 degrees F.
  2. Cut each tortilla into 8 chip sized wedges (pizza cutter is easiest) and arrange the wedges in a single layer on a cookie sheet.
  3. In a mister, combine the water and lime juice. Mix well and spray each tortilla wedge until slightly moist.
  4. Combine the cumin, chili powder and salt in a small bowl and sprinkle on the chips.
  5. Bake for about 7 minutes. Rotate the pan and bake for another 8 minutes or until the chips are crisp, but not too brown.

16 chips= 120 kcal | Protein 3 gm | Carbs 26 gm | Fat 1gm | Sodium 209 mg

Cooking Demonstration:

Beth Beckett and Mary Beth Peiffer, oncology dietitians at the Nassif Community Cancer Center, demonstrate how to make this recipe.


Anti-Cancer Recipes