Salad-salsas - recipes
Christine B. WeberColorful and crunchy, these fruit and vegetable relishes resemble salsas, yet they're also refreshingly akin to salads. Hence their hybrid name. Eat them to accent grilled meats, or serve them as salads.
Red and Yellow Pepper Salad-Salsa
1 large (1/2 lb.) red bell
pepper, stemmed,
seeded, and diced
1 large (1/2 lb.) yellow bell
pepper, stemmed,
seeded, and diced
2/3 cup minced jicama
2 tablespoons minced
fresh cilantro
(coriander) 1 1/2 tablespoons seasoned
rice vinegar (or rice
vinegar plus 1/2
teaspoon sugar) 1/2 to 3/4 teaspoon hot chili
oil or 1/2 teaspoon
cayenne
In a bowl, mix red bell pepper, yellow bell pepper, jicama, cilantro, rice vinegar, and chili oil to taste. Makes about 2 3/4 cups. Per 1/4 cup: 15 cal.; 0.4 g protein; 0.3 g fat (0 g sat.); 2.8 g carbo.; 1.9 mg sodium; 0 mg chol.
Nectarine, Plum, and Basil Salad-Salsa
2 large (about 3/4 lb. total)
firm-ripe nectarines,
pitted and diced
2 large (about 6 oz. total)
firm-ripe plums, pitted
and diced
1/4 cup firmly packed fresh
basil leaves, minced 1 1/2 tablespoons balsamic
vinegar or red wine
vinegar
1 tablespoon honey
In a bowl, mix nectarines, plums, basil, balsamic vinegar, and honey. Makes about 2 3/4 cups. Per 1/4 cup: 28 cal.; 0.4 g protein; 0.2 g fat (0 g sat.); 7.1 g carbo.; 0.2 mg sodium; 0 mg chol.
Melon and Cucumber Salad-Salsa
1 small (about 1 1/2 lb.)
cantaloupe, peeled,
seeded, and diced
1 small (about 1 1b.) firm-ripe
papaya, peeled,
seeded, and diced
1 medium-size (about 10
oz.) cucumber, peeled,
seeded, and diced 1/3 cup minced fresh mint
3 tablespoons lime juice
1 tablespoon honey
In a bowl, mix cantaloupe, papaya, cucumber, mint, lime juice, and honey. Makes about 4 cups. Per 1/4 cup: 22 cal.; 0.4 g protein; 0.1 g fat (0 g sat.); 5.4 g carbo.; 3.3 mg sodium; 0 mg chol.
Squash Salad-Salsa Provencal
2 large (about 1/2 lb. total)
zucchini, ends trimmed,
diced
2 large (about 1/2 lb. total)
yellow crookneck
squash, ends trimmed,
diced
2 large (about 1/2 lb. total)
Roma-type tomatoes,
cored, seeded, and
finely chopped
1/4 cup drained oil-packed
dried tomatoes, finely
chopped
1/4 cup oil-cured ripe black
olives, pitted and
minced
3 green onions, ends
trimmed, minced
3 tablespoons cider
vinegar 1 1/2 teaspoons minced fresh
or 1/2 teaspoon dried oregano leaves
In a bowl, mix zucchini, crookneck squash, fresh and dried tomatoes, olives, green onions, vinegar, and oregano. Makes about 4 1/2 cups. Per 1/4 cup: 24 cal.; 0.5 g protein; 1.8 g fat (0.3 g sat.); 2.1 g carbo.; 139 mg sodium; 0 mg chol.
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