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Mango Salsa

Makes about 2 cups (8 servings)

Mango adds a healthy dose of beta-carotene to this refreshing salsa. Beta-carotene is a powerful antioxidant which helps stop free radical damage, and it’s found in most orange-colored fruits and vegetables. Serve this colorful salsa with Black Bean Chili and Baked Tortilla Chips.

1 large mango, or 5 ounces frozen mango, thawed and chopped
1 large tomato, chopped (seeds removed if desired)
1 tablespoon finely chopped jalapeno pepper, or 1/2 teaspoon crushed red pepper
3 tablespoons fresh lime juice, or to taste
1/4 cup finely chopped fresh cilantro
1/4 teaspoon salt, or to taste

To prepare the fresh mango, peel it and use a sharp knife to cut flesh off pit, then cut it into 1/4-inch cubes. Or, use the “porcupine” method (see note). Place diced mango in a medium mixing bowl.

Add remaining ingredients to the mixing bowl with the mango. Stir to combine and let stand 15 minutes to allow flavors to develop.

Stored in a covered container in the refrigerator, leftover Mango Salsa will stay fresh for up to one day.

Note: The “porcupine” method of cutting a mango into cubes: First, look at the mango, and you will see two flat sides and two more rounded sides. Slice the mango once straight down on each of the flat sides, just around the flat seed in the middle (the seed is woody and you will feel when you’ve hit it with your knife). You’ll then have 2 nice, large semi-circular pieces of mango. With each piece, use your knife to gently slice through the mango in a criss-cross fashion without cutting through the peel. Then press the piece inside-out so it looks like a porcupine. Take your knife and you will be able to cut the cubes off of the peel. Do this with both portions, and then cut any ripe chunks off of the middle section.

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

Per serving

  • Calories: 26
  • Fat: 0.2 g
  • Saturated Fat: 0 g
  • Calories from Fat: 5.3%
  • Cholesterol: 0 mg
  • Protein: 0.4 g
  • Carbohydrates: 6.7 g
  • Sugar: 4.8 g
  • Fiber: 0.9 g
  • Sodium: 77 mg
  • Calcium: 6 mg
  • Iron: 0.1 mg
  • Vitamin C: 13.5 mg
  • Beta Carotene: 271 mcg
  • Vitamin E: 0.5 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.