Mango Salsa
Serves 6, 1/2 cup per serving
Ingredients:
2 large ripe mangoes
1 small cucumber
2 medium green onions
1 medium jalapeno pepper
2 medium limes
1/2 teaspoon salt
Pinch of chayenne pepper
Directions:
1. Rinse mangoes, cucumber, green onions, jalapeno
2. Peel and cut mangoes from their pits. Cut mango into slices
3. Slice cucumber in half lengthwise. Remove seeds, using a spoon. Cut cucumber into slices.
4. Dice mango and cucumber slices and place in a small serving bowl.
5. Finely chop gree onions and add to bowl. Remove seeds from jalapeno, dice pepper, and add to mixture
6. Cut limes in half. Remove any seeds. Squeeze juice into the bowl.
7. Measure and stir in salt. If using cilantro, rinse and tear leaves into small apiences
8. Add chyanne pepper. Mix well and cover. Before serving, refrigerate for at least 1 hour to allow the flavors to blend.
Chef Notes:
- Mangoes usually feel a little softer and tend to turn more orange or red in color when they are ripe
- Be careful when handling the jalapeno pepper. Be sure not to touch your eyes, and make sure you wash your hands throughly after touching the raw pepper or it will burn.
- Removing seeds from the jalapeno will make the salsa less spicy - try using less jalapeno for a milder salsa
- Try serving mango salsa as a dip with tortilla chips, as a topping for fresh fish or pork, or as a topping for black bean soup or tacos.
Nutrition Facts:
Serving size 1/2 cup (124 g), servings per recipe 6 - 60 Calories, 0 calories from fat, 0g total fat, 0mg cholesterol, 210 sodium, 15g total carbohydrate (2g dietary fiber, 12g sugars), 1g protein, 15% vitamin A, 45% vitamin C, 2% calcium, 2% iron.
Homemade Corn Tortilla Chips
Serves 8, 6 chips per serving
Ingredients:
8 (6 inch) corn tortillas
Non-stock cooking spray
Directions:
1. Preheat oven --> 375 degrees Fahrenheit
2. Cut each corn tortilla into 6 wedges
3. Coat a baking sheet with non-stick cooking spray
4. Spread tortilla slices out on baking sheet
5. Lightly spary the chops with non-stick cooking spray to prevent burning.
6. Bake for 8-10 minutes or until golden brown and crispy
Chef's Notes
- Try whole wheat tortillas instead of corn tortillas
- If serving the chips with savory or salty foods, sprinke with garlic powder before baking
- For a sweet treat, sprinkle with cinnamon and sugar before baking
- Try serving with salsa, hummus, bean dip, or chili
Nutrition Facts:
Serving Size 6 chips (85 g), servings per recipe 8 - 210 Calories, 25 Calories from fat, 3g total fat (0g saturated fat, 0g trans fat), 0mg cholesterol, 105mg sodium, 42g total carbohydrate (3g dietary fiber, 0g sugars), 3g protein, 2% vitamin A, 0% vitamin C, 2% calcium, 2% iron.
Source: Cooking Matters for Teens - Recipes -
1. http://cookingmatters.org/
2. www.strength.org
Serves 6, 1/2 cup per serving
Ingredients:
2 large ripe mangoes
1 small cucumber
2 medium green onions
1 medium jalapeno pepper
2 medium limes
1/2 teaspoon salt
Pinch of chayenne pepper
Directions:
1. Rinse mangoes, cucumber, green onions, jalapeno
2. Peel and cut mangoes from their pits. Cut mango into slices
3. Slice cucumber in half lengthwise. Remove seeds, using a spoon. Cut cucumber into slices.
4. Dice mango and cucumber slices and place in a small serving bowl.
5. Finely chop gree onions and add to bowl. Remove seeds from jalapeno, dice pepper, and add to mixture
6. Cut limes in half. Remove any seeds. Squeeze juice into the bowl.
7. Measure and stir in salt. If using cilantro, rinse and tear leaves into small apiences
8. Add chyanne pepper. Mix well and cover. Before serving, refrigerate for at least 1 hour to allow the flavors to blend.
Chef Notes:
- Mangoes usually feel a little softer and tend to turn more orange or red in color when they are ripe
- Be careful when handling the jalapeno pepper. Be sure not to touch your eyes, and make sure you wash your hands throughly after touching the raw pepper or it will burn.
- Removing seeds from the jalapeno will make the salsa less spicy - try using less jalapeno for a milder salsa
- Try serving mango salsa as a dip with tortilla chips, as a topping for fresh fish or pork, or as a topping for black bean soup or tacos.
Nutrition Facts:
Serving size 1/2 cup (124 g), servings per recipe 6 - 60 Calories, 0 calories from fat, 0g total fat, 0mg cholesterol, 210 sodium, 15g total carbohydrate (2g dietary fiber, 12g sugars), 1g protein, 15% vitamin A, 45% vitamin C, 2% calcium, 2% iron.
Homemade Corn Tortilla Chips
Serves 8, 6 chips per serving
Ingredients:
8 (6 inch) corn tortillas
Non-stock cooking spray
Directions:
1. Preheat oven --> 375 degrees Fahrenheit
2. Cut each corn tortilla into 6 wedges
3. Coat a baking sheet with non-stick cooking spray
4. Spread tortilla slices out on baking sheet
5. Lightly spary the chops with non-stick cooking spray to prevent burning.
6. Bake for 8-10 minutes or until golden brown and crispy
Chef's Notes
- Try whole wheat tortillas instead of corn tortillas
- If serving the chips with savory or salty foods, sprinke with garlic powder before baking
- For a sweet treat, sprinkle with cinnamon and sugar before baking
- Try serving with salsa, hummus, bean dip, or chili
Nutrition Facts:
Serving Size 6 chips (85 g), servings per recipe 8 - 210 Calories, 25 Calories from fat, 3g total fat (0g saturated fat, 0g trans fat), 0mg cholesterol, 105mg sodium, 42g total carbohydrate (3g dietary fiber, 0g sugars), 3g protein, 2% vitamin A, 0% vitamin C, 2% calcium, 2% iron.
Source: Cooking Matters for Teens - Recipes -
1. http://cookingmatters.org/
2. www.strength.org
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