Sunday, January 10, 2010

Healthy Eats - Vegetable Salsa



Vegetable Salsa!



Dietitian's tip:
"Store-bought salsa can have as much as 400 milligrams of sodium in 1/4 cup. This thick vegetable salsa has much less sodium — 150 milligrams in 1/2 cup. If you prefer hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers."
By Mayo Clinic staff

Serves 16
Ingredients
1 cup diced zucchini
1 cup chopped red onion
2 red bell peppers, seeded and diced
2 green bell peppers, seeded and diced
4 tomatoes, diced
2 garlic cloves, minced
1/2 cup chopped fresh cilantro
1 teaspoon ground black pepper
2 teaspoons sugar
1/4 cup lime juice
1 teaspoon salt

Directions
Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.


Nutritional Analysis (per serving)
Serving size: 1/2 cup
Calories 20
Cholesterol 0mg
Protein 1g
Sodium 150mg
Carbohydrate 5g
Fiber 1g
Total fat 0g
Potassium 174 mg
Saturated Fat 0g
Calcium 12 mg
Mono unsaturated fat 0g

3 comments:

Erika @ BluLabel Bungalow said...

Recipe has come just in time. I am a total salsa fanatic! This is another way to sneak veggies onto my hubby's plate. Thanks for the recipe!

Anonymous said...

This is a great healthy reciepe. I am starting the New Year watching what I am eating too so I love the fact it has nutrional info.

Like Erika, I will make this to our Sunday football menu so he can get in his veggies!

Spicy Wifey said...

Good deal ladies! I too LOVE salsa and I am on the get fit journey so I plan on adding this one to my Spicy Wifey cookbook!

Yes, we love that the Mayo Clinic provides receipes with the nutrition grid...its important to know what we are putting in our bodies!

Quin Patterson, Co-Founder
bringing flavor to the lifestyle!