Healthy Recipe:

Recipe: Mango salsa

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
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Dietitian's tip: Fresno peppers are similar in size to jalapeno peppers. They add a bit of heat to this salsa. Use this salsa in the traditional way or as a topping for grilled fish or chicken.
By Mayo Clinic staff
Serves 4

Ingredients

    • 2 mangoes, diced (about 2 cups)
    • 1/2 small red onion, minced (about 1/3 cup)
    • 2 tablespoons cilantro, minced
    • 3 red Fresno peppers, minced (about 1/3 cup)
    • Zest and juice of 1 lime
    • 1 tablespoon olive oil

Directions

Place all ingredients in a bowl and mix thoroughly.

Nutritional analysis per serving

Serving size: About 2/3 cup
Calories100 Sodium2 mg
Total fat4 g Total carbohydrate15 g
Saturated fat0.5 g Dietary fiber2 g
Trans fat0 g Sugars0 g
Monounsaturated fat2.5 g Protein1 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
RE12387 March 1, 2013

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