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Healthy Salsa Recipe Collection

Healthy Salsa Recipe Collection

From a nutritionists view, salsa is good. Salsa generally has no sugar (except for fruit salsas, which typically have no added sugar). Salsa is low in calories and contains little to no fat. Tomatoes, chiles and cilantro contain vitamins A and C; tomatoes also have potassium. Salsa is a good source of iron and fiber, as well as magnesium and potassium to help maintain normal blood pressure.

The tomatoes used in salsa are rich in heart healthy lycopene. These carotenoids are being studied for their role in preventing various types of cancer, particularly prostate cancer as well as heart disease prevention. Cooked, processed tomatoes are the best source of lycopenes.

Salsa can also help us meet the goal of working more fruits and vegetables into a healthful diet. Read more...

Savor Our Salsa Recipes!

Quick Recipe I: Salsa Roll Ups

Mix four ounces softened cream cheese and 3 tablespoons thick and chunky salsa. Spread evenly onto four flour tortillas. Top with one-half cup shredded reduced fat four cheese Mexican Style Cheese. Sprinkle lightly with chili powder. Roll up each tortilla tightly. Cut each crosswise into five slices. Arrange, cut-sides down, on serving platter.
Makes 10 servings, 2 roll-ups each.
Calories: 90, fat: 4.5g, cholesterol: 10mg, sodium: 200mg, carbohydrates: 8g, fiber: 0g, protein: 3g

Quick Recipe II: Berry Salsa

Coarsely mash one 6-ounce container fresh raspberries. Add 1 tablespoon chopped red onion, 1 tablespoon chopped fresh cilantro, 1/2 teaspoon minced jalapeno and 1/4 teaspoon cumin. Serve with 2 low fat tortilla chips. Makes 1 cup.

Quick Recipe III: Southwest Chicken and Rice Salsa Soup

Heat 1 can (10-3/4 ounce) condensed chicken and rice soup as directed on label with one soup can water. Stir in 1/4 cup thick 'n chunky salsa. Top each serving with 2 tablespoons shredded, reduced fat Cheddar cheese, if desired. Makes 3 servings, about 1 cup each.

Serving Suggestions

Toss your favorite salsa with greens for a snappy, low-fat salad dressing.

Easy Salsa Snacks. Spread three Ritz reduced-fat crackers each with 1/2 teaspoon softened Neufchatel cream cheese and 1-teaspoon chunky salsa. Serve immediately. 60 calories in this single serving.

May is National Salsa Month

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