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The Honolulu Advertiser
Posted on: Wednesday, September 26, 2007

TASTE
Avocado mango salsa big on flavor, not fat

 •  Top it off Tired of the same old pizza?

By Elaine Magee

Hawaii news photo - The Honolulu Advertiser

Avocado mango salsa is the perfect topping for Mexican food and can be used in dishes such as quesadillas, tacos and nachos.

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Q. My family loves Mexican food, and we end up going through a 16-ounce container of sour cream every time we have it (there are four in my family). We've tried the lighter sour creams, and that doesn't work for us. We've tried guacamole, but I figure that's just as bad as the sour cream. Do you have any high-flavor dip/dressing alternative?

A. I think I've got one your family will love. This is an avocado mango salsa, so it has a wonderful fusion of flavors and incorporates the avocado that this family seems to enjoy. Even if you have a half-cup serving of it, it adds up to only 114 calories. And here's the best part, this salsa is loaded with fiber and key vitamins and features one of the smarter fats — monounsaturated fat.

This salsa works really well with quesadillas, fish tacos, tortilla chips or nachos, broiled or grilled fish, and more.

A 1/2-cup serving of sour cream dip contains around 245 calories, 24 grams fat, 15 grams saturated fat, 51 mg cholesterol and 0 grams fiber and a 1/2-cup serving of guacamole dip contains around 230 calories, and 18 grams fat.

AVOCADO MANGO SALSA

  • 1 avocado, peeled, pitted and diced

  • 1 mango, peeled, seeded and diced (at least 1 cup)

  • 1 tablespoon lime juice

  • 1/3 cup finely chopped red onion (sweet onion can also be used)

  • 1/2 jalapeno pepper, seeded, and finely chopped (add more if desired)

  • 2 tablespoons chopped fresh cilantro

  • Pepper to taste

  • Salt to taste (optional)

    Combine avocado and mango in small or medium serving bowl. Drizzle lime juice over the top along with onion, jalapeno, cilantro, pepper, and salt if desired. Gently toss to blend mixture. Cover and refrigerate until ready to serve.

    Spoon into serving bowl and serve.

    Makes 4 servings (1/2 cup each).

  • Per serving: 114 calories, 2 g protein, 12 g carbohydrate, 7.3 g fat, 1.3 g saturated fat, 5 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 4 g fiber, 6 mg sodium. Calories from fat: 57 percent. Omega-3 fatty acids = .1 g. Weight Watchers points = 2. Omega-6 fatty acids = .9 g,

    Elaine Magee is a registered dietitian and cookbook author. Learn more at www.recipedoctor.com.