Katie’s Healthy Bites: 3 Cinco de Mayo Salsas

by in Uncategorized, May 2, 2010
Katie's Black Bean Salsa
Katie's Black Bean Salsa

All the mid-spring warm weather and sunshine makes me crave the flavors of summer!  To kick off Healthy Eats’ Cinco de Mayo week, I’m breaking out the grill and pairing tasty charbroiled proteins with simple, fresh salsas.

These festive salsa recipes are packed with fiber, disease-fighting antioxidants and flavor galore. Pair with the grilled proteins below, or serve  as a Cinco de Mayo appetizer with baked pita or tortilla chips.

Cumin Rubbed Flank Steak with Tomato Corn Salsa
Serves 4

Ingredients
For the flank steak:

• 1 1/2 pounds beef or bison flank steak
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon cumin seeds
• 1 tablespoon olive oil
• Salt and pepper to taste

For the salsa:
• 1 1/2 cups grape tomatoes, halved
• 1 cup fresh or frozen corn kernels
• 1/2 cup red onion, chopped
• 1/2 cup black beans, rinsed and drained
• 1/2 cup fresh cilantro, chopped
• 1/2 jalapeno, chopped finely
• 1 clove garlic, chopped
• 1/2 tsp dried cumin
• 2 tablespoons red wine vinegar
• Salt and pepper to taste

Directions:
Preheat grill. Pat the steak dry with paper towels. Rub the steak with paprika, cumin, salt, pepper and olive oil to evenly coat. Set aside for 15 minutes to marinate.

Meanwhile, make the salsa. Combine all ingredients in a bowl, cover and refrigerate.

Once grill is hot, cook the steak for 4 to 5 minutes per side for medium rare. Remove the steak from the grill and let it rest for 8 to 10 minutes. Cut the steak across the grain into thin diagonal slices. Top with salsa.

Nutrition info per serving:
Calories: 350
Total Fat: 10 grams
Saturated Fat: 2.75 grams
Protein: 40 grams

Grilled Salmon with Peach and Cucumber Salsa
Serves 4

Ingredients
For the salmon:
• 1 pound salmon, cut into 4 filets
• 1 tablespoon olive oil
• Juice and zest of one lemon
• Salt and pepper to taste

For the salsa:
• 2 cups peach, peeled, pitted and diced
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/2 cup red onion, diced
• 2 tablespoons fresh mint, sliced thinly
• 1 tsp hot red pepper flakes
• 2 tablespoons white balsamic vinegar
• Salt and pepper to taste

Directions:
Preheat grill. In a small bowl, combine the salsa ingredients. Cover and refrigerate for 30 minutes.

Meanwhile, combine the olive oil, lemon juice and zest in a small bowl. Brush the mixture onto the salmon filets. Season the filets with salt and pepper.

Place the salmon skin side down on the hot grill. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes. Remove the fish from the grill. Allow it to rest for 5-8 minutes.

Serve salmon skin-side down and top with fresh salsa.

Nutrition info per serving:
Calories: 270
Total Fat: 11 grams
Saturated Fat: 1.65 grams
Protein: 24 grams

Grilled Shrimp with Mango-Ginger Salsa
Serves 4

Ingredients:
For the shrimp:
• 16 jumbo shrimp, peeled and deveined
• 1 tablespoon olive oil
• Salt and pepper
• 2 limes, juiced

For the salsa:
• 1 medium mango, peeled and diced
• 1 cup pineapple, diced
• 1/2 cup red onion, diced
• 2 tablespoons scallion, sliced
• 1 tablespoon ginger, grated
• 1 clove garlic, chopped
• 1 tablespoon rice wine vinegar
• 1 tsp honey
• 1 tsp Sriracha sauce (Thai chili sauce), optional

Directions:
Preheat the grill. Place shrimp in a bowl and toss with olive oil, salt, pepper and lime juice. Set aside.

Meanwhile, prepare salsa. Combine all ingredients in a bowl and refrigerate.

Grill shrimp for 1-2 minutes per side or until firm and pink. Serve with salsa.

Nutrition info per serving:
Calories: 244
Total Fat: 5.7 grams
Saturated Fat: .5 grams
Protein: 24 grams

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »

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Comments (13)

  1. Mike Carmo says:

    The Birch of the Shadow…

    I think there might be a handful of duplicates, but an exceedingly helpful listing! I have tweeted this. A lot of thanks for sharing!…

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