Mango Salsa
The sweetness of fresh mango combined with savory pepper and onion and the zest of lime give this salsa a balance of flavors that are refreshing and crisp. Serve this appetizer with baked tortilla chips or whole grain crackers for a tasty snack.
- 10 minutes
- 4 Servings
- Less than $3.00
Mango Salsa
The sweetness of fresh mango combined with savory pepper and onion and the zest of lime give this salsa a balance of flavors that are refreshing and crisp. Serve this appetizer with baked tortilla chips or whole grain crackers for a tasty snack.
- 10 minutes
- 4 Servings
- Less than $3.00
Ingredients
- 1 mango, peeled and chopped
- 1/4 cup green bell pepper, chopped
- 1 green onion, chopped
- 1 lime, juiced
Steps
1
Wash hands with soap and water.
2
Peel and chop the mango, be sure to remove the seed.
3
Cut the pepper and onion into small pieces.
4
Mix all the ingredients together.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 37 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 1 g |
| Total Sugars | 8 g |
| Added Sugars included | 0 g |
| Protein | 1 g |
| Minerals | |
| Calcium | 11 mg |
| Potassium | 126 mg |
| Sodium | 2 mg |
| Copper | 70 mcg |
| Iron | 0 mg |
| Magnesium | 8 mg |
| Phosphorus | 12 mg |
| Selenium | 0 mcg |
| Zinc | 0 mg |
| Vitamins | |
| Vitamin A | 32 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 30 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 11 mcg |
| Folate | 27 mcg DFE |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 5 mg |
Source:
- Iowa Department of Public Health, Adapted from Easy Mango Salsa
- Iowa Nutrition Network