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Chips and Dips That Are Good for You

It's the time of year for munching in front of the TV. We've got healthy versions of popular snacks

Mango Salsa - 3 Healthy Chip and Dip Recipes

All of the dips are vibrant, varied and simple, each one nutrition in a bowl. —

Avocado and Toasted Corn Guacamole

Makes a generous 2 cups

For an even lighter guacamole you can substitute 3/4 cup thawed frozen green peas that have been pureed in a food processor for 1 of the avocados.

1 cup corn kernels, fresh or frozen

2 avocados, halved, pitted, flesh spooned out and coarsely mashed

2 medium scallions, thinly sliced (about 1/4 cup)

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

1/2 teaspoon hot sauce such as Chiloula or Tabasco

Salt and pepper

Heat a medium skillet over medium heat. Add corn and toast in dry skillet until spotty brown, about 5 minutes; cool slightly.

Meanwhile, mix remaining ingredients, including salt and pepper to taste in a medium bowl; stir in corn, transfer to a serving bowl and serve. (Can be covered and refrigerated for a couple of hours.)

Easy Black Bean Dip

Makes a generous 1-1/2 cups

Of these three healthy dips, this one is the most simple to make … and look how good-for-you it is.

1 can (15 to 16 ounces) black beans, drained, 1 cup mashed, 1/2 cup left whole

1/2 cup your favorite prepared salsa

1 medium scallion, sliced thin

2 tablespoons chopped fresh cilantro

1 tablespoon lime juice

Salt and ground black pepper

Mix all ingredients in a medium bowl, seasoning to taste, if necessary, with salt and pepper. Serve! (Can be covered and refrigerated for a couple of days.)

Mango Salsa

Makes about 3 cups

Any leftover salsa can be tossed into tomorrow's salad. You can also use it as a topping for sautéed or grilled chicken breasts, pork chops, shrimp, fish or even crab cakes.

1 mango, peeled, pitted and diced small

1/2 red bell pepper, halved, stemmed, seeded and diced small

1/2 jalapeno, halved, stemmed, seeded and minced

1/4 red onion, diced small

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

Salt and pepper

Mix all ingredients in a medium bowl, seasoning to taste with salt and pepper. Serve! (Can be covered and refrigerated overnight.)

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