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Recipe: Peach-nectarine salsa

Peach-nectarine salsa

Dietitian's tip: A blend of sweet, spicy and tart flavors makes this savory salsa a perfect accompaniment to salmon or any grilled fresh fish. It's also a delicious topping for dishes such as bean burritos or tacos.

Low sodium = no more than 140 mg of sodium per serving  Low fat = no more than 3 g of fat per serving 
SERVES 8

Ingredients

2 small peaches, peeled, pitted and diced
2 nectarines, peeled, pitted and diced
1/4 cup minced red onion
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh flat-leaf (Italian) parsley
1 1/2 tablespoons seeded and minced jalapeno*
2 teaspoons grated orange zest
2 tablespoons fresh orange juice
2 tablespoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper


Directions

In a large bowl, combine all the ingredients except the salt and pepper. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.

Stir in the salt and pepper just before serving. Serve at room temperature. Makes 4 cups.

*Wear rubber or plastic gloves when preparing hot peppers such as jalapenos because the oils can burn your eyes and skin. If you don't wear gloves, thoroughly wash your hands with soap and hot water after handling the peppers.

Nutritional Analysis

(per serving)
Serving size: 1/2 cup
Calories30 Monounsaturated fat0 g
Protein1 g Cholesterol0 mg
Carbohydrate7 g Sodium74 mg
Total fat0 g Fiber1 g
Saturated fat0 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
DASH EATING PLAN SERVINGS

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Oct 7, 2008