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Recipe: Vegetable salsa

Recipe: Vegetable salsa

Vegetable salsa — one of many healthy recipes from Mayo Clinic.

Store-bought salsa can have as much as 400 milligrams (mg) of sodium in 1/4 cup. This thick vegetable salsa has much less sodium — 150 mg in 1/2 cup. If you prefer hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers.


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.


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

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories24 
Carbohydrate5 g 
Cholesterol0 mg 
Fiber1 g 
Monounsaturatedfat0 g 
Potassium 
Protein1 g 
Saturatedfat0 g 
Servingsize1/2 cup 
Sodium77 mg 
TotalFat0 g 

2011-10-01

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