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.

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.

Pear, mint and fig salad

Fruits and veggies go well together. This summer experiment with fresh herbs and citrus fruits, which also go great with different types of salad greens.

Pear, mint and fig salad

(serves 4)

• 2 TB extra virgin olive oil
• 1/2 TB balsamic vinegar
• 1/2 TB freshly squeezed lemon juice
• 1/2 tsp honey
• 1 small shallot, minced
• 1 small head Boston lettuce, washed and torn
• 1/4 cup fresh chopped mint
• 1 ripe pear of your choice, seeded, cored and quartered
• 8 dried figs, cut into 4 slices each
• ground black pepper to taste

In a bowl, whisk together oil, vinegar, lemon juice and honey. Stir in shallot and set aside. To prepare salad, arrange lettuce on a serving platter. Sprinkle mint over lettuce. Cut each pear quarter into 4 slices and arrange over mint. Sprinkle dried figs on top. Stir dressing and pour over salad. Serve with freshly ground black pepper.

High in fiber, less than 200 calories per serving, rich in healthy fats.