Fiery and sweet fruit salsas
Orange and Black Bean Salsa
Yield 3 to 3 1/2 cups (12-14 servings)
1 navel orange
1 can (15 ounces) no-sodium-added black beans, drained
1 small yellow bell pepper, seeded and finely chopped
1 jalapeno pepper, seeded and finely chopped
1/2 cup cilantro leaves (stems removed), finely chopped
1/2 cup finely chopped scallions, white and green parts
1 tablespoon fresh lime juice
Salt and freshly ground black pepper, to taste
1 teaspoon canola oil
— Grate 1 teaspoon of zest from orange. Peel and section orange, holding over a medium bowl to reserve juice. Chop sections and place them in bowl with juice. Add beans, yellow pepper, jalapeno, cilantro and scallions. Whisk together lime juice and oil in small bowl. Mix into salsa, tossing with fork to combine. Season to taste with salt and pepper. Mix in orange zest. Let salsa stand for 30 minutes before serving to allow flavors to develop and meld. Salsa keeps for 24 hours tightly covered in the refrigerator.
— Per quarter-cup serving: 36 calories, 0.5 g total fat (0 g saturated fat), 7 g carbohydrates, 2 g protein, 2 g dietary fiber, 2 mg sodium.
Makes 6 servings
2 large ripe peaches, peeled, pitted and cut into 1-inch chunks
1 yellow bell pepper, seeded and finely chopped
1/2 cup grape tomatoes, sliced in quarters
1/4 cup thinly chopped green onions
2 tablespoons lime juice (about 1 lime)
2 tablespoons extra virgin olive oil
1 tablespoon freshly chopped mint leaves
— Place peaches, yellow pepper, tomatoes and green onion in medium sized bowl. Add lime juice and olive oil; mix thoroughly. Let salsa marinate for up to 1 hour. Sprinkle with mint before serving.
Per serving: 70 calories, 5 g total fat (<1 g saturated fat), 8 g carbohydrates, 1 g protein, 1 g dietary fiber, 0 mg sodium.
Note: You may substitute 2 cups of diced watermelon, at 46 calories per cup, for the sliced peaches, at 60 calories per cup, if desired.
Makes 8 servings
4 tomatillos, chopped*
1 tablespoon water
3 small scallions, green and white parts separated, thinly sliced
1 teaspoon lemon juice
1 pinch of ground black pepper or 1/8 teaspoon Tabasco sauce
1 cup dark sweet cherries (frozen or fresh and pitted), chopped*
— In nonstick skillet, heat tomatillos with 1 tablespoon of water for approximately 3 minutes. Add scallion whites and cook one minute. Add lemon juice, cherries and pepper and cook additional minute. Remove from heat; add scallion greens. Refrigerate for at least one hour.
If using with poultry or fish, bring to room temperature or reheat before serving.
*Tomatillos and cherries can be chopped (separately) in a food processor.
— Per serving: 15 calories, 0 grams of fat (0 g saturated fat), 4 g carbohydrates, 0 g protein, 1 g dietary fiber, 0 mg sodium.
(American Institute for Cancer Research News)