Looking for a zesty — and healthy — way to liven up a meal? Try salsa, a nutrient-dense condiment that can add a kick to almost any dish, whether it’s a South-of-the-Border specialty like huevos rancheros or simple grilled beef, poultry, or fish. When salsa is prepared with a combination of fresh vegetables, herbs, and other seasonings, this tasty condiment can be enjoyed on all Phases of the South Beach Diet; fruit salsas can enliven dishes beginning on Phase 2. Make your own salsa or look for one of the many varieties available on supermarket shelves.
Buying and Storing Salsa
With the countless number of salsa brands and varieties available, how do you choose the best one? When selecting salsa, avoid those that are made with added sugar — or with fruit if you’re on Phase 1. Unopened, jarred salsa can be kept for six months in your pantry. Opened salsa should be refrigerated and consumed within a month.
Make Salsa at Home
This quick and simple salsa recipe goes with almost anything. Add some chopped jalapeño or another hot pepper, if you like. The recipe can easily be doubled or tripled:
8 plum tomatoes, seeded and chopped
4 scallions, minced
2 garlic cloves, minced
1/4 cup fresh cilantro, minced
2 tablespoons fresh lime juice
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
In a large bowl, combine tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper. Serve at room temperature.
0 g total fat (0 g sat)
8 g carbohydrate
2 g protein
2 g fiber
306 mg sodium