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Recipes: Three kinds of salsa

  • April 9, 2014 - 1:03 PM

BLACK BEAN AND PAPAYA SALSA

Makes about 5 cups.

Note: Color contrasts look great on the plate. Substitute pineapple or mango for the papaya if you like. If someone in the family doesn’t care for cumin, leave it out. Serve with grilled fish. It can also stand on its own as a side-dish salad or scooped up with chips as a snack. From “Salsas, Sambals, Chutneys & Chowchows” by Chris Schlesinger and John Willoughby.

• 1 c. cooked or canned black beans

2 ripe papayas, peeled, seeded and diced small

• 1/2 red bell pepper, diced small

• 1/2 green bell pepper, diced small

• 1/2 red onion, diced small

• 3/4 c. pineapple juice

• 1/2 c. lime juice (from about 4 limes)

• 1/2 c. chopped cilantro

• 2 tbsp. ground cumin

1 tbsp. minced red or green chile pepper

• Salt and pepper

Directions

In a large mixing bowl, combine all the ingredients and mix together well. This salsa will keep, covered and refrigerated, 4 to 5 days.

Nutrition information per 2 tablespoons:

Calories 18 Fat 0 g Sodium 2 mg Saturated fat 0 g

Carbohydrates 4 g Calcium 9 mg

Protein 1 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: Free food.

AVOCADO AND CORN SALSA

Makes about 5 cups.

Note: This has a decidedly Mexican feel to it. Out of season, use canned or frozen corn. This salsa is really good with grilled shrimp or other seafood. From “Salsas, Sambals, Chutneys & Chowchows.”

3 ears corn, husked and de-silked, about 2 c. kernels

3 ripe but firm avocados, peeled, pitted and diced large

• 1 red onion, diced small

• 1 red bell pepper, diced small

• 1/3 c. virgin olive oil

• 1/4 c. red-wine vinegar

• 1 tbsp. minced garlic

• 4 to 8 shots hot pepper sauce

• 1 tbsp. ground cumin

• 1 tsp. chili powder

• 1/4 c. chopped fresh oregano

• 1/2 c. lime juice (from about 4 limes)

• Salt and pepper

Directions

Blanch corn in boiling water for 3 minutes, drain and cool under cold water. Cut the kernels off the cobs and mix together with all the remaining ingredients in a medium-sized bowl. This salsa will keep, covered and refrigerated, about 2 or 3 days.

Nutrition information per 2 tablespoons:

Calories 43 Fat 3 g Sodium 3 mg Saturated fat 0 g

Carbohydrates 3 g Calcium 6 mg

Protein 1 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: ½ fat.

MANGO JICAMA SALSA

Makes about 6 cups.

Note: You will have the best texture if, when grating the jicama and the carrot, you drag them slowly along the grater so they come out in longish strips instead of little chips. Try this salsa with heavier-flavored grilled fish, such as tuna, bluefish or mackerel. From “Salsas, Sambals, Chutneys & Chowchows.”

1 jicama the size of a softball, peeled and finely grated

• 1 carrot, peeled and finely grated

• 1 medium red onion, thinly sliced

2 ripe mangoes, peeled and diced small

2 c. mango juice (or use pineapple juice)

• 1/4 c. minced garlic

• 1/2 c. chopped fresh cilantro

8 green onions, top and bottom ½-inch trimmed off, then thinly sliced

• 2 tbsp. ground coriander

• 1 tbsp. ground cumin

2 fresh jalapeño or habañero peppers, split, seeded and minced (or very hot pepper sauce to taste)

• 1/2 c. lime juice (from about 4 limes)

• Salt and pepper

Directions

In a medium-sized bowl, mix all ingredients together well. This relish will keep, covered and refrigerated, 4 to 6 days.

Nutrition information per 2 tablespoons:

Calories 20 Fat 0 g Sodium 3 mg Saturated fat 0 g

Carbohydrates 5 g Calcium 10 mg

Protein 0 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: Free food.

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