Mango Salsa
Mango salsa is a colorful and spicy accompaniment to Black Bean Chili or baked tortilla chips.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
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Makes 2 cups
1 large mango, or 5 ounces frozen mango, thawed and diced* (about 1 cup)
1 large tomato, seeded (optional) and diced
1/4 cup minced fresh cilantro
3 T freshly squeezed lime juice
1 T minced jalapeño chili, or 1/2 tsp crushed red pepper flakes
1/4 tsp salt
PER SERVING: 26 calories; 0.2 g fat; 0 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 0.4 g protein; 6.7 g carbohydrate; 4.8 g sugar; 0.9 g fiber; 77 mg sodium; 6 mg calcium; 0.1 mg iron; 13.5 mg vitamin C; 271 mcg beta-carotene; 0.5 mg vitamin E
Methods/steps
To prepare the fresh mango, peel it and use a sharp paring knife to cut the flesh away from the pit. Cut the flesh into 1/4-inch cubes. Alternatively, use the porcupine method (*see below). Place the diced mango in a medium mixing bowl.
Add all of the remaining ingredients and stir to combine. Let stand 15 minutes to allow the flavors to develop.
Stored in a covered container in the refrigerator, leftover Mango Salsa will keep for up to 1 day.
Add all of the remaining ingredients and stir to combine. Let stand 15 minutes to allow the flavors to develop.
Stored in a covered container in the refrigerator, leftover Mango Salsa will keep for up to 1 day.
Additional Tips
*Slice the mango straight down on each of the flat sides keeping the knife fairly close to the flat seed. Cut a criss-cros pattern into the mango without cutting through the peel. Turn it inside out so it looks like a porcupine. Gently pull the cubes of mango off the skin. Or, make a few cuts in the skin so that it lays flat and carefully cut the cubes off of the peel using a paring knife. Cut the peel off the seed portion and carefully cut the remaining mango.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
Reviews
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Created by Karna
Juice made from fresh, raw fruits and vegetables is tasty, very nutritious and colorful. We often mix the fruit and vegetables in one filling breakfast drink.
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