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Salsa Fresca

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Salsa Fresca
En Español

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  • Makes: 7 servings

A great summer treat to make when our garden is bursting with tomatoes and jalapeño peppers. Enjoy over eggs, meat, fish, tofu, or with whole grain chips. 

Ingredients

  • 5 tomatoes (medium)
  • 1 jalapeño
  • 2 garlic clove
  • 1/4 red onion (medium)
  • 3 tablespoon lime juice (fresh)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon cilantro (fresh, leaves)

Directions

1. Wash the vegetables. Cut the tomatoes into 1/2-inch pieces and put into a medium bowl. Because they can burn the skin, an adult should seed and mince the jalapenos and add them to the tomatoes.

2. Peel the garlic and mince. Peel the onion and cut into 1/4-inch pieces. Add the onion and garlic to the tomato mixture.

3. Stir in the lime juice, salt and pepper. Chop the cilantro and stir only until combined.

Notes

Learn more about:

Source: New Mexico State University Cooperative Extension Service, Cooking with Kids
Lynn Walters and Jane Stacey
USDA Food and Nutrition Service Food Stamp Nutrition Education Program

Nutrition Information

Serving Size: 1/2 cup prepared salsa, 1/7 of recipe (104g)
Nutrients Amount
Calories 22
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 171 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 13 mg
Iron 0 mg
Potassium 240 mg
N/A - data is not available
Nutrients Amount
Calories 22
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars 0 g
Protein 1 g
Minerals
Calcium 13 mg
Potassium 240 mg
Sodium 171 mg
Copper 65 mcg
Iron 0 mg
Magnesium 12 mg
Phosphorus 26 mg
Selenium 0 mcg
Zinc 0 mg
Vitamins
Vitamin A 40 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 22 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 16 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 7 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups

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