Tomato, Corn and black bean salsa

Salsas are a delicious blend of veggies and herbs, typically, and go far beyond the limited roll of zesty dip for chips. Salsas are a fresh, healthy condiment that can top chicken, tacos, fish dishes and more. Most salsas have a tomato or tomatillo component and build from there. Chutneys are also condiment sauces, often featured in Indian cuisine, that are based on fruits with additional ingredients.

Tomato, Corn and black bean salsa

Ingredients

1 cup finely chopped, seeded fresh tomatoes
1/2 cup black beans, rinsed and drained
1/2 cup corn kernels, from frozen, thawed
1/4 cup finely minced red onion
1/4 cup finely minced cilantro leaves
1/2 jalapeno (seeded), finely minced. As hot or mild as you would like
2 tsps extra virgin olive oil
1-2 Tbs freshly squeezed lime juice
Salt and freshly grond black pepper to taste

In a medium-sized bowl, combine all ingredients. Serve chilled or room temperature. Approximately 60 calories and less than 3 g total fat for 1/5 of recipe.

Delicate Herbs Dictionary

Herbs and spices are a true goldmine. So versatile, exciting and healthy. Many herbs offer anti-inflammatory, anti-septic, anti-cancer and antioxidant benefits. Herbs contain plant chemicals that promote heart health. Get started today adding delicate flavor with these milder herbs. Add to your recipes in the final minutes of cooking. Consider snipping into tiny pieces with sharp scissors.

• Chervil – often used in French cuisine, along with tarragon, parsley and chives, aka ‘Fines Herbes.’ Has a subtle parsley/licorice flavor. Resembles carrot top leaves. Can be used at the end of cooking process or in cold food prep. Great with string beans, green salads and tomatoes as well as soups, fish and meat dishes.
• Chives – Has a light onion, mild garlic flavor. Particularly easy to snip with scissors. Add to seafood dishes, eggs and omelets, green beans, tomatoes, potatoes and salads.
• Dill – Particularly delicate flavor. Use leaves on fish and seafood dishes, and with vegetables, including cucumbers, green beans, potatoes and potato salad, tomatoes and beets. This feathery herb is delicious in tzatziki sauce.
• Mint – Refreshing, bright, slightly sweet taste. Comes other varieties: spearmint, orange/apple/lemon and peppermint. Use in dessert recipes, beverages (such as iced tea and cocktails) and salads, including grain and veggie salads (tabbouleh). Goes well with lamb and other veggies including corn and potatoes, string beans, eggplant and tomatoes.
• Parsley, – Subtle flavor, faintly herbal. There are 2 main types, flat-leafed and curly (also known as Italian parsley). The flavor is generally better in the flat-leafed variety. Works well in tomato sauces, salads and salad dressings, nearly all vegetables, widely used as a garnish, in marinades, seafood, meat, egg and seafood dishes.

Cilantro lime chicken

Cilantro lime chicken

A simple and tasty grilled or baked chicken dish.

Ingredients (5 servings)

Juice of 4 limes and zest of 1 lime
2 TB olive oil
1/2 cup fresh cilantro, chopped
1 tsp salt
3 garlic cloves, smashed and minced
1 tbs freshly ground black pepper
1 whole chicken, cut into pieces (may also use chicken thighs or breasts)

Whisk the lime juice, zest, oil, cilantro, salt, garlic and pepper in a large bowl. Add chicken pieces and coat well. Marinate in the refrigerator at least 1 hour, may marinate overnight. Remove chicken from marinade, shake off excess and discard remaining marinade. Cook on a preheated grill, turning occasionally, until done. Juices should run clear and internal temp (near bone) should read 165 degrees. Takes approximately 25 to 35 minutes. You may also cook this in a 350 degree oven, about 30 minutes.