Pico de Gallo Salsas

These fresh salsas are loaded with nutrients yet low in calories and fat. Serve them as dips or condiments with Mexican food, stir them into rice or quinoa to make flavorful pilafs, or use them to top grilled fish or meat.

Pico de Gallo is one of those things that I've been making for so long without a recipe that it hardly seems like a recipe to me. But, after showing it served with my Healthy Fiesta Egg Casserole, I had a few people ask for my recipe. That's how today's post came about. This time I measured ingredients as I threw together a bowl of this classic fresh salsa so that I could share it with you. 

There are many variations on Pico de Gallo, but the most basic, traditional recipe has tomatoes, onions, chiles, cilantro and lime juice. Today's post includes three varieties of Pico:

• classic tomato -- It would be hard to find a Mexican restaurant that didn't offer this condiment. It's become so popular that I see it on the menu at many kinds of restaurants now.
• mango & cucumber -- The sweet, tart mangoes and crisp cucumbers make a refreshing combination. I especially like this salsa on fish tacos or served with grilled fish or chicken.
• strawberry & red bell pepper -- This too has a combination of sweet, tart, & crisp with a kick from jalapenos. Love it with grilled or baked salmon. The festive colors make it a spicy alternative to cranberry sauce with holiday turkey.

The literal translation of Pico de Gallo is "rooster's beak"--a strange name for a bowl of fresh salsa, if you ask me. The common explanation of the name is that it was originally eaten with the thumb and forefinger, and retrieving and eating it resembles the actions of a pecking rooster. (source) Okay, if you say so; sounds kind of far-fetched to me.

Versatile.  I sometimes put a scoop of Pico de Gallo on a bed of fresh greens and make a lunch out of it. So good. Any of these three varieties can be stirred into rice or quinoa for a flavorful pilaf or added to cottage cheese for a heartier dip. Add some beans if you want a protein boost. Of course, it's most commonly served with tortilla chips or as a condiment with Mexican cuisine.

Nutritious. These salsas are 100% good for you and are loaded with nutritious ingredients. Here's the nutritional breakdown for 1/4 cup of the classic tomato variety. 

• 15 calories, .1g fat, 3.3g carbs, .9g fiber, 1.9g. sugars, .7g protein. It' high in potassium, iron, manganese, magnesium, niacin, phosphorus, thiamin, and vitamins C, A, & B6.
• WEIGHT WATCHERS PointsPlus = ZERO! (nothing but veggies and fruit)

How to make 3 varieties of Pico de Gallo.

1. Classic Tomato Pico de Gallo
Ingredients: plum tomatoes, red onion, garlic, jalapeno pepper, cilantro, lime juice, salt & pepper. (For full recipe and exact ingredient amounts, click on the teal bar below.)

View & Print Classic Pico de Gallo recipe

• About the tomatoes: I prefer plum (Roma) tomatoes in salsa, because they are firmer, drier, and have fewer seeds than other tomatoes. You can substitute other tomatoes, but I recommend seeding them and squeezing out as much juice as possible. Otherwise your salsa will be too runny.
• About the jalapenos: Wear plastic gloves when you handle these! Remove the seeds and membrane's before dicing them. Or, if you like more heat in your salsa (like me), leave part or all of the seeds & membranes in. You can substitute a milder chile pepper, if you prefer, like poblanos or Anaheims.

Procedure:

• chop the tomatoes, onion, and cilantro
• dice the jalapeno
• mince the garlic (I use a garlic press to get it really fine)
• juice the lime (I use a handy lime squeezer)
• stir everything together; add salt and pepper to taste

view my favorite gear on Amazon:  
garlic press,  lime squeezer, oxo salt & pepper grinders, prep bowls w. lids

2. Mango & Cucumber Pico de Gallo
Ingredients: the same as the classic version in #1 above, except substitute mangoes and cucumbers for the tomatoes. You can use either mint or parsley in place of the cilantro, if you prefer. (For full recipe and exact ingredient amounts, click on the teal bar below.)

View Mango Pico de Gallo recipe

• About the mangoes: These can be tricky to cut. If you don't know how, check out my post: How to Cut A Mango.
• About the cucumbers: I prefer to use Persian cucumbers, because they are smaller and milder than regular cukes. The Persian variety can be eaten skin and all. If you use regular cucumbers, remove the bitter peel before dicing them for the salsa.

3. Strawberry & Red Bell Pepper Pico de Gallo
Ingredients: the same as the classic version in #1 above, except substitute strawberries and red bell pepper for the tomatoes. You can use either mint or parsley in place of the cilantro, if you prefer. (For full recipe and exact ingredient amounts, click on the teal bar below.)

View Strawberry Pico de Gallo recipe

Make one or all three! I like to offer a variety when I entertain.

These are always tasty and easy to serve with tortilla chips. Can't go wrong with that combo.

The strawberry and mango varieties are a refreshing combo of sweet, tart, and spicy. They are both delicious stirred into rice or quinoa for an easy, colorful pilaf to serve as a side.

If you want to add some protein to these salsas, try stirring in black beans or cottage cheese for a tasty & nutritious alternative.

Make it a Yummy day!
Monica

You might also like these salsa recipes: 

• Avocado and Grilled Corn Pico de Gallo
• 10 Minute Fire Roasted Salsa
• Roasted Salsa (suitable for canning)
• Roasted Salsa Verde (suitable for canning)
• Fruit Salad Salsa with Cinnamon Tortilla Chips
• Simple Guacamole

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