Thursday, 24 April 2014

Mango salsa

This salsa can be used to dress up grilled chicken or fish served over brown rice, or enjoy it with whole wheat tortilla chips (recipe below).  It can be refrigerated for up to 3 days if prepared in advance, just leave out the cilantro until serving.

When choosing a mango, press on the bottom end of it.  If it is soft and squishy (some juice might be coming out as well), the mango is ripe.  If your mango is not ripe enough yet, place it in a brown paper bag with a banana.  The banana will give off ethylene gas, which speeds up the ripening process.

Makes 2 cups

1 mango, ripe, diced
1/2 red onion, diced
1/2 red bell pepper, diced
1/2 jalapeno, seeds and ribs removed, finely diced
1/2 lime, juiced
1 bunch of cilantro, to taste, chopped
Black pepper, to taste

Peel the mango, then cut one side off, parallel to the stone (the pit), being careful not to cut into the stone (this can ruin your knife).  Repeat with opposite side.  Dice the mango into 1cm by 1/2cm chunks and place in a bowl.  Dice the onion and red pepper, and add to the mango.  Finely dice the jalapeno, and add to bowl.  Squeeze lime juice over the mix and add black pepper.  Chop cilantro (leaves and stems) and add before serving.

For whole wheat tortilla chips:  Preheat oven to 350 degrees F.  Spray a baking sheet with olive oil spray.  Cut small whole wheat tortillas into triangles and place on the tray.  Lightly spray the triangles with olive oil spray.  Sprinkle with cumin and sea salt, if desired.  Bake for 8 minutes, or until lightly browned. 

Nutrition (per 1/2 cup salsa)

Calories 47
Fat 0.2g
Carbohydrates 11.0g
Fibre 1.5g
Sugars 9.0g
Protein 0.5g

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