It's Got to be Salsa

Caribbean Salsa

Serves   8

Preparation   :20    Cook   :00    Stand   1:00    Total   1:20

Serve with fish turkey, chicken, pork or as a way to spice up any dish.

 Ingredients
2      cups mangoes, peeled, cut in  1/4-inch cubes

1/2    cup cucumbers, peeled, seeded, cut in 1/4-inch cubes

1/4    cup fresh cilantro, chopped

2      tablespoons green onions, finely chopped

1/2    jalapeno pepper, seeded, finely chopped

3      tablespoons fresh lime juice

1 1/2  teaspoons brown sugar

1      teaspoon fresh ginger root, peeled minced

1      dash fresh ground black pepper

Method1.In medium-size bowl combine mango, cucumber, cilantro, green  onion, jalapeno, lime juice, brown sugar, ginger and pepper.

2. Cover and refrigerate at least one hour to allow flavors to blend.

Pineapple Salsa

Serves   6

Ingredients 
2      teaspoons fresh ginger root, minced

1/3    teaspoon Salt, divided

1      cup diced, seeded, chopped roma tomatoes

3/4    cup pineapple, diced

1/2    cup green onions, sliced

1      4 oz. can green chili, drained

1      tablespoon lemon juice

2      tablespoons butter

 Method
Make pineapple salsa by mixing together in small bowl cilantro, ginger, 1/8 teaspoon of the salt, tomato, pineapple, onion, chiles and lemon juice; set aside.

Nutrition (per serving):  189 calories              

Fresh Peach Salsa

Serves   2

Preparation   :15    Cook   :00    Stand   :00    Total   :15

Makes a delicious low-calorie topping for grilled chicken, pork lamb, or fish. Also great on quesadillas.

 Ingredients 
2      fresh California peaches, diced

2      plums, diced

1/3    cup raisins

1/4    cup red onions, diced

1 to 2  table spoons  lemon juice

1      table spoon fresh mint, chopped,

Method
In medium bowl, combine all ingredients except tortillas. Cover and refrigerate

Tip: Best if prepared a day ahead.

Nutrition (per serving):  45 calories

Tomato Bean Salsa

Serves   8

A lower fat but still tasty version of bean salsa.

 Ingredients 
3      tomatoes, seeded and chopped

12     ounces canned pinto beans, drained

1      tablespoon chili powder

2/3    cup 1% lowfat cottage cheese

1/4    cup onions, chopped

2 to 3  tablespoons canned jalapeno peppers, chopped

1      clove garlic, minced

1      teaspoon wine vinegar

3/4    cup lettuce, shredded iceberg

2      ounces sharp cheddar cheese, shredded

10     small ripe pitted olives, chopped

 Method 
Use tomatoes held at room temperature until fully ripe. In blender or food processor, puree pinto beans with chili powder; set aside.

Clean workbowl and process cottage cheese until smooth; set aside. To make salsa, in small bowl combine tomatoes,onion, jalapenos, garlic and vinegar; set aside. Add pinto the bean mixture evenly on dinner plate to within 1/2 inch of edge.

Starting 1/2 inch from edge of beans, spread even layer of cottage cheese, half the salsa, the lettuce and remaining salsa. Sprinkle with cheese and olives. Serve with salt-free tortilla chips (optional).

Tomato-Pineapple Salsa

Serves   8

Preparation   :15    Cook   :00    Stand   :00    Total   :15

Serve with grilled or broiled fish or chicken.

Ingredients 
3/4    pound diced and seeded California tomatoes

1/2    cup finely diced pineapple

1/3    cup sliced green onions

1/2    fresh jalapeno pepper, seeded, chopped fine

1 1/2  tablespoons fresh coriander, chopped,

1 1/2  tablespoons fresh lemon juice

1      garlic clove, small, chopped finely

1/8    teaspoon Salt

1      tablespoon vegetable oil

Method 
 In medium bowl, combine tomato, pineapple, green onion, chile and coriander; set aside.  In a small bowl combine lemon juice, garlic, and salt; whisk in oil.  Gently mix dressing with tomato mixture.  

Note: 1 teaspoon canned jalapeno chile may be substituted for fresh jalapeno chile.

Nutrition (per serving):  36 calories