Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS
Pico de gallo (pronounced PEEK-oh deh GEYE-oh), which in Spanish means "rooster's beak," is simply salsa prepared in the Mexican tradition. Typically made of raw, uncooked ingredients (tomatoes, onion and chiles), pico de gallo adds a layer of fresh flavor over grilled fish or chicken; with fajitas, tacos, enchiladas and quesadillas; in Spanish fried rice and beans; and as a topping for corn chowder or Mexican style eggs (huevos rancheros). Freshly made — rather than store-bought — pico de gallo is also a simple, economical and beta-carotene-rich dip with jicama and zucchini slices, whole wheat crackers, or tortilla chips.
1 large tomato, coarsely chopped*
1/3 cup coarsely chopped cilantro or parsley
1/4 cup finely-chopped white onion
1 fresh jalapeno pepper, seeds removed, finely chopped **
2 tablespoons fresh lime juice
1/2 cup diced cucumber or radishes (optional)
1/2 avocado, seed removed, diced (optional)
- Combine all ingredients in a medium bowl, mix well.
- Cover and chill for 1 to 4 hours to allow flavors to blend.
* If flavorful fresh tomatoes aren't in season, substitute about 3/4 pound (2 to 3) roma or plum tomatoes or 1 (15-ounce) can of diced tomatoes, drained.
** To adjust the heat, use more or less jalapeno.
Serving size: 1/4 cup
Calories: 10; Calories from fat: 0
Total fat: 0g; Saturated fat: 0g; Trans fat: 0g
Cholesterol: 0mg; Sodium 20mg
Total carbohydrate: 2g; Dietary fiber: 1g; Sugars: 1g