Food Security and Sustainability
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 also is a simple, economical and beta-carotene-rich dip. Use jicama and zucchini slices, whole-wheat crackers, or tortilla chips for dipping.
1 large tomato, coarsely chopped
⅓ cup cilantro, coarsely chopped
¼ cup onion, finely chopped
1 fresh jalapeño pepper, seeds removed, minced
2 tablespoons fresh lime juice
½ cup cucumber or radishes, diced (optional)
½ avocado, pit removed, diced (optional)
Before you begin: Wash your hands.
- Combine all ingredients in a medium bowl, stir well.
- Cover and chill for 1 to 4 hours to allow flavors to blend.
- If flavorful fresh tomatoes aren't in season, substitute about ¾ 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: ¼ 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; Protein: 0g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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