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Recipe of the Week

June 20, 2013

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Mangoes are marvelous sources of vitamins A and C, potassium, and fiber!

Mango Salsa

mango salsa

This mango salsa recipe is a fruity, unique twist on traditional tomato-based salsa!

Ingredients

Makes about 2 cups (8 servings)

1 large mango, or 5 ounces frozen mango, thawed and chopped
1 large tomato, chopped (seeds removed if desired)
1 tablespoon finely chopped jalapeno pepper, or 1/2 teaspoon crushed red pepper
3 tablespoons fresh lime juice, or to taste
1/4 cup finely chopped fresh cilantro, finely chopped 
1/4 teaspoon salt, or to taste

Directions

To prepare the fresh mango, peel it and use a sharp knife to cut flesh off pit, then cut it into 1/4-inch cubes. Or, use the “porcupine” method (see note). Place diced mango in a medium mixing bowl.

Add remaining ingredients to the mixing bowl with the mango. Stir to combine and let stand 15 minutes to allow flavors to develop.

Stored in a covered container in the refrigerator, leftover mango salsa will stay fresh for up to one day.

Note: The “porcupine” method of cutting a mango into cubes: First, look at the mango, and you will see two flat sides and two more rounded sides. Slice the mango once straight down on each of the flat sides, just around the flat seed in the middle (the seed is woody and you will feel when you’ve hit it with your knife). You’ll then have 2 nice, large semicircular pieces of mango. With each piece, use your knife to gently slice through the mango in a criss-cross fashion without cutting through the peel. Then press the piece inside-out so it looks like a porcupine. Take your knife and you will be able to cut the cubes off of the peel. Do this with both portions, and then cut any ripe chunks off of the middle section.

Variation: For Peach Salsa, substitute one large ripe peach for mango.

Per Serving (1/4 cup): 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 carbohydrates; 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

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard. M.D., and Jennifer Reilly, R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org