Tortilla Chips with Fresh Mango and Tomato Salsa
Here is a fresh-tasting, colourful salsa that is rich in vitamins and valuable antioxidants. It is a perfect dip for crunchy, homemade tortilla chips, quickly baked rather than deep-fried for a healthy, low-fat result. Either corn tortillas or flour tortillas can be used to make the chips.
2 ripe mangoes
1 large ripe tomato
Grated zest and juice of 1 lime
1 medium-hot fresh green chili pepper, seeded and finely chopped
1 garlic clove, crushed
2 tbsp (25 mL) chopped fresh cilantro
1 tbsp (15 mL) snipped fresh chives
Salt and pepper
8 (10 in./25 cm) corn tortillas
• Fresh mangoes contain the antioxidant vitamin C.
• Chili peppers are another source of vitamin C, containing more, gram for gram, than
citrus fruit such as oranges and lemons.
- Peel the mangoes and cut the flesh away from the pit. Chop the flesh into small pieces and place in a large bowl. Chop the tomato into small pieces and add to the mango.
- Add the lime zest and juice, chili pepper, garlic, cilantro and chives. Stir well, then season lightly with salt and pepper. Spoon into a serving bowl, cover and refrigerate while preparing the tortilla chips.
- Preheat the oven to 325°F (160°C). Cut each tortilla into 6 wedges using kitchen scissors. Spread out the wedges on a large baking sheet and bake until crisp and firm, about 15 minutes. Transfer to a wire rack and leave to cool.
- To serve, place the bowl of salsa on one side of a large serving platter and scatter the tortilla chips next to it.
Preparation time 10 minutes
Cooking time 15 minutes
Each serving provides: calories 109, calories from fat 9, fat 1 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 24 g, fibre 3 g, sugars 7 g, protein 2 g.
Choices per serving: Carbohydrate 1 1⁄2