News & Events

Mango Salsa

May 20, 2010

Mango adds a healthful dose of beta-carotene to this refreshing salsa. Beta-carotene is a powerful antioxidant that helps stop free radical damage; it’s found in most orange-colored fruits and vegetables. Serve this colorful salsa with a vegetarian chili or baked tortilla chips. Enjoy!

Directions:

Makes about 8 servings

  •  1 large mango, or 5 ounces frozen mango, thawed and diced (about 1 cup)
  • 1 large tomato, seeded (optional) and diced
  • 1/4 cup minced fresh cilantro
  • 3 tablespoons freshly squeezed lime juice
  • 1 tablespoon minced jalapeño chile, or 1/2 teaspoon crushed red pepper flakes
  • 1/4 teaspoon salt

To prepare the fresh mango, peel it and use a sharp paring knife to cut the flesh away from the pit. Cut the flesh into 1/4-inch cubes. Place the diced mango in a medium mixing bowl.

Add all of the remaining ingredients and stir to combine. Let stand 15 minutes to allow the flavors to marry. Stored in a covered container in the refrigerator. Leftover salsa will keep for up to one day.

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

Nutrition Information

Per serving (1/8 of recipe):

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 carbohydrate

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

Recipe from The Cancer Survivor’s Guide