Recipes: Corn and Coriander Salsa

Corn and Coriander Salsa

Makes a scant 3 cups.

• 1 tbsp. coriander seeds

• 2 tbsp. oil, such as corn, grapeseed or olive

• 2 c. corn kernels, from 3 to 4 fresh ears

• 1 or 2 chile peppers, such as jalapeño or serrano, finely chopped

• 2 garlic cloves, crushed

• 1/2 c. finely chopped green onions

• 1 tbsp. lemon juice, or more if desired

• 1/2 tsp. salt, or to taste

• Freshly ground black pepper

Directions

Heat the oil in the same pan. Stir in the corn kernels, chile peppers, garlic and the crushed coriander seeds. Cook stirring over medium heat for 8 to 10 minutes or until the corn is soft and lightly tinged with brown. Remove the pan from the heat and transfer the corn mixture to a bowl. Stir in the tomatoes, green onion, lemon juice, salt and black pepper and mix well. Let the salsa stand at room temperature for several hours to develop flavors, then cover and store in refrigerator.

Nutrition information per serving of ¼ cup :

Calories48Fat3 gSodium101 mg

Carbohydrates6 gSaturated fat0 gCalcium10 mg

Protein1 gCholesterol0 mgDietary fiber1 g

Fruit Salsa

Makes about 3 cups.

Serve as a side dish with roast or smoked turkey, ham or chicken.

• 1 tbsp. mild flavored oil such as almond or grapeseed

• 2 to 4 tbsp. chopped cilantro or Italian parsley

• 1 or 2 garlic cloves, crushed

• 2 to 3 tbsp. Tequila

• Pinch of salt

• Pinch of freshly ground black pepper

• 2 c. finely diced apple, pear, mango or papaya, pineapple chunks, or a mixture of fruits

• 1 small red or yellow bell pepper, cored and diced

Directions

In a medium-size glass or porcelain bowl, whisk together the oil, cilantro or parsley, chile peppers, garlic, Tequila, salt and the black pepper.

Stir in the fruit, onion and bell pepper and mix gently to combine well. Cover the bowl and marinate the salsa at least 3 hours, preferably at room temperature, and then cover and chill slightly, if desired.

Nutrition information per serving of ¼ cup:

Carbohydrates4 gSaturated fat0 gCalcium4 mg

Protein0 gCholesterol0 mgDietary fiber1 g

Diabetic exchanges per serving: 1 vegetable.

Avocado and Tomato Salsa

Makes about 3 cups.

• 3 medium ripe tomatoes, finely chopped

• 1 small onion, finely chopped

• 1 or 2 chile peppers, jalapeño or serrano, chopped

• 2 tbsp. olive or corn oil

• 2 tbsp. lemon juice or dark rum

• 1/4 c. finely chopped fresh basil or parsley

• 1/2 tsp. salt

• Freshly ground pepper

Directions

Peel the avocados and then carefully cut into 1/4-inch cubes and place in large glass or porcelain bowl. Stir in the tomatoes, onion and chile peppers and mix carefully.

Let the salsa stand at room temperature for a couple of hours to develop flavor and then cover and store in the refrigerator until ready to serve.

Nutrition information per serving of ¼ cup:

Calories71Fat6 gSodium103 mg

Carbohydrates4 gSaturated fat1 gCalcium11 mg

Protein1 gCholesterol0 mgDietary fiber2 g

Roasted Tomato Salsa

Makes about 3 cups.

This recipe, from a vendor at the Libertad Mercado in downtown Guadalajara, Mexico, comes close to the original Aztec offering.

• 6 ripe plum tomatoes, about 11/2 lb.

• 2 tbsp. corn, peanut or olive oil

• 2 chile peppers, such as serrano, or hotter habanero, if desired

• 1 small chopped onion

• 1/4 c. chopped fresh coriander, basil or mint

• 1 tbsp. lemon or lime juice or cider vinegar

• 1/2 tsp. salt, or to taste

Directions

Rinse and pat dry the tomatoes. Preheat the broiler. Lightly oil a large roasting pan. Place the tomatoes on the pan and brush all over with the oil, garlic and chile peppers.

Set the pan 6 inches from the heat. Broil the tomatoes 6 to 10 minutes, turning frequently, until lightly charred. (Or you can roast the tomatoes in a 350 degree-oven on the lower rack for about 45 minutes to an hour, turning over several times.)

When done, remove the tomatoes from the pan, cool, and then chop coarsely. Transfer to a bowl and stir in the onion, herb, lemon or lime juice or vinegar, salt and black pepper. Mix well.

Allow the salsa to sit at room temperature for several hours to develop flavor, then cover and store in the refrigerator.

Calories30Fat2 gSodium101 mg

Carbohydrates2 gSaturated fat0 gCalcium6 mg

Protein0 gCholesterol0 mgDietary fiber1 g