Mango Salsa Recipes

Mango Salsa Recipes for Appetizers - How Foods Fight Cancer

MAKES ABOUT 2 CUPS (8 SERVINGS)

Mango adds a healthful dose of beta-carotene to this refreshing salsa. Beta-carotene is a powerful
antioxidant that helps stop free radical damage; 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 diced (about 1 cup)
1 large tomato, seeded (optional) and diced
1⁄4 cup minced fresh cilantro
3 tablespoons freshly squeezed lime juice
1 tablespoon minced jalapeño chile, or
1⁄2 teaspoon crushed red pepper flakes
1⁄4 teaspoon salt


1. To prepare the fresh mango, peel it and use a sharp paring knife
to cut the flesh away from the pit. Cut the flesh into 1⁄4-inch cubes.
Alternatively, use the porcupine method (see sidebar). Place the
diced mango in a medium mixing bowl.

2. Add all of the remaining ingredients and stir to combine. Let stand
15 minutes to allow the flavors to develop.

3. Stored in a covered container in the refrigerator, leftover Mango
Salsa will keep for up to 1 day.


Variation: For Peach Salsa, substitute 1 large peach for the mango.


PER SERVING: 26 calories; 0.2 g fat; 0 g saturated fat; 5.3% calories from fat; 0 mg cholesterol;
0.4 g protein; 6.7 g carbohydrate; 4.8 g sugar; 0.9 g fiber; 77 mg sodium; 6 mg calcium; 0.1 mg
iron; 13.5 mg vitamin C; 271 mcg beta-carotene; 0.5 mg vitamin E

How to Dice a Mango Using the Porcupine Method

A mango has two flat sides and two slightly rounded sides. To dice it using the
porcupine method, slice the mango once straight down on each of the flat
sides with a sharp paring knife, keeping the knife fairly close to the flat seed
in the middle (the seed is woody and you will feel when you’ve hit it with your
knife). You should have 2 large, semicircular pieces of mango. For each piece,
use the paring knife to gently slice through the mango flesh in a crisscross
fashion without cutting through the peel. Then press the piece inside out so it
looks like a porcupine. Carefully cut the cubes off of the peel using the paring
knife. Repeat this process with the remaining portions. Then carefully slice and
dice any ripe chunks from the middle section of the fruit that are still clinging
to the seed.