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Simple Salsa

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.

Simple Salsa (Pico de Gallo
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  1. 1 large tomato, coarsely chopped*
  2. 1/3 cup coarsely chopped cilantro or parsley
  3. ¼ cup finely-chopped white onion
  4. 1 fresh jalapeno pepper, seeds removed, finely chopped**
  5. 2 tablespoons fresh lime juice
  6. ½ cup diced cucumber or radishes (optional)
  7. ½ avocado, seed removed, diced (optional)
  1. Combine all ingredients in a medium bowl, mix well.
  2. Cover and chill for 1 to 4 hours to allow flavors to blend.
  1. Cooking Notes
  2. *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.
  3. **To adjust the heat, use more or less jalapeno.
  4. Serves 6. Per ¼ cup serving: 10 calories, 0g total fat, 0g saturated fat, 20g sodium, 2g total carbohydrate, 1g dietary fiber, 0g protein.
  5. Source: Roberta Duyff, MS, RD, FAND, Academy of Nutrition and Dietetics, see complete recipe at
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