Salsa is a great way to add more vegetables and fruits to your meals and snacks! They are loaded with vitamins, antioxidants and phytochemicals. They are low in fat and calories, but high in flavor! The ideas are endless. Let's get creative!
• Dress up a simple chicken dish with tomato salsa to boost the flavor without the extra calories!
• Top your yogurt, whole grain waffles or low-fat ice cream with fresh fruit salsa for added nutrition and antioxidants!
• Try an antipasto salsa as a dipper for whole grain pita chips, a filler for baked peppers, a spread for sandwiches or a topper for bruschetta!

I will display the three salsas below along with a suggested use for each. We will put together the simple Salsa Picante recipe on air. I will have the Salsa Chicken recipe pre-made and displayed.

See you Tuesday! Thanks, Christy


Salsa Picante
1 cup coarsely chopped onion
1 cup cilantro sprigs
1 jalapeño pepper, coarsely chopped
1 garlic clove, coarsely chopped
1 1/2 cup diced fresh tomatoes or one 14.5-ounce can diced tomatoes, undrained
3 tablespoons fresh lime juice
1/4 teaspoon salt
1 1/2 cups diced fresh tomatoes or one 14.5-ounce can diced tomatoes, drained

Place first 5 ingredients in a food processor, and process until minced. Combine onion mixture, lime juice, salt, and rest of tomatoes in a medium bowl; stir until well blended.

Makes: 4 cups (serving size: 2/3 cup)

Nutritional Information: Calories 43, Fat 0g, Sodium 275mg (Sodium 80mg if using fresh tomatoes), Fiber 2.7g, Carbohydrate 10g

Source: Adapted from Cooking Light


Salsa Chicken
1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
2 teaspoons taco seasoning
Cooking spray
2/3 cup salsa
2/3 cup (about 2 1/2 ounces) shredded reduced-fat cheddar cheese
1 (4-ounce) can whole green chilies, drained and thinly sliced
1/4 cup fat-free sour cream
2 tablespoons sliced ripe olives

Preheat oven to 475°.
Combine chicken and seasoning in a medium bowl, tossing to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chilies. Bake at 475° for 8 minutes or until chicken is done and cheese is melted. Top each serving with 1 tablespoon sour cream and 1 1/2 teaspoons olives.

Makes: 4 servings

Nutritional Information: Calories 207, Fat 3.5g, Sodium 487mg, FIBER 2g, Carbohydrate 10g

Source: Adapted from Cooking Light


Fresh Fruit Salsa
2 kiwis, peeled and diced
1 Golden Delicious apple, peeled and diced
1 package (8 oz.) fresh raspberries
1 pint fresh strawberries, hulled and quartered
3 tbsp Hy-Vee strawberry preserves

In a large bowl, combine kiwi, apple, raspberries, strawberries and strawberry preserves. Cover and chill for 15 minutes.

Makes: 8 servings

Nutrition serving per serving: Calories 60, Carbohydrate 15g, Fiber 4g, Fat 0g, Sodium 0mg

Source: www.hy-vee.com



Antipasto Salsa
1 cup diced tomato
1 cup diced zucchini
1/2 cup chopped drained canned artichoke hearts
1/2 cup chopped fresh basil
1/3 cup diced bottled roasted red bell peppers
1/4 cup minced onion
2 tablespoons chopped pitted kalamata olives
1 tablespoon balsamic vinegar
2 teaspoons olive oil

Combine all ingredients in a medium bowl; cover and chill.

Makes: 3 cups (serving size: 1/2 cup)

Nutritional Information: Calories 39, Fat 2g, Sodium 80mg, Fiber 1g, Carbohydrate 5g

Source: Cooking Light