Need a healthy low-sodium salsa recipe!

CajunNino
CajunNino Posts: 269
in Recipes
Help...please.

Replies

  • coliema
    coliema Posts: 7,646 Member
    Salsa

    3 lb Plum Tomatoes,Peeled And Chopped
    1/2 c Black Beans,Cooked
    1/2 c Frozen Corn
    1 cn No Salt Added Tomato Sauce
    1 Chili Pepper
    1/4 c Red Wine Vinegar
    1/2 c Onion,Chopped
    1 t Minced Garlic
    1 1/2 t Cilantro
    1/2 t Oregano
    1 1/2 t Cumin

    Combine all ingredients in a large pot. Simmer until desired thickness, about 15 minutes. pack into jars and store in refrigerator. Makes about 3 pints.

    Makes 48 Servings
    Sodium Category: Sodium Free


    Nutrition Facts
    Serving Size 1 Helping
    Servings Per Recipe 48
    Amount Per Serving
    Calories 13
    Calories from Fat 1

    Total Fat 0 gr --- 0%
    Saturated Fat 0 gr --- 0%
    Polyunsaturated Fat 0 gr
    Monounsaturated Fat 0 gr
    Cholesterol 0 mg --- 0%
    Sodium 4 mg --- 0%
    Potassium 76 mg --- 2%
    Carbohydrates 3 gr --- 1%
    Dietary Fiber 0.5gr --- 2%
    Protein 1 gr

    Vitamin A - 2%
    Vitamin C - 5%
    Calcium - 1%
    Iron - 3%



    I hope this helps! :flowerforyou:
  • coliema
    coliema Posts: 7,646 Member
    Here is another in case you don't like corn/beans in your salsa.

    Salsa
    This is a hot version. If you prefer a mild salsa, leave out the jalapeno pepper.

    Minutes to Prepare: 10
    Minutes to Cook: 9
    Number of Servings: 15


    Ingredients
    1 Poblano pepper, seeded and cut in half
    1/2 tsp. olive oil
    1/2 large onion, chopped small
    1 jalapeno pepper, seeded and chopped small, optional
    6 cloves garlic, minced
    fresh ground pepper, dash
    1- 4 oz. can of chopped green chiles
    3-4 c. fresh ripe tomatoes chopped
    1/2 lemon, juiced
    1 tsp. cider vinegar
    1/4 tsp. garlic salt
    1/2 tsp. garlic powder
    1/2 avocado, chopped small

    Directions
    Take poblano pepper and roast in toaster oven or regular oven 350 degrees by putting foil on a sheet or rack and place pepper cut side down. Roast in oven until just beginning to brown; about 5-8 minutes. Cool and chop.

    In saute pan, heat olive oil and add onion, poblano pepper, jalapeno pepper, garlic and pepper. Cook for 5-7 minutes. Add tomatoes and green chiles and continue cooking an additional 2 minutes. Remove from heat and place mixture in large bowl. Add lemon juice, vinegar, garlic salt, garlic powder and avocado. Mix well. Refrigerate for 3 or more hours to cool it down and blend flavors. Makes 3 3/4 cups. 1 serving is 1/4 cup (15 serv.).

    Number of Servings: 15

    Nutritional Info
    Servings Per Recipe: 15
    Amount Per Serving
    Calories: 30.5
    Total Fat: 1.3 g
    Cholesterol: 0.0 mg
    Sodium: 68.8 mg
    Total Carbs: 4.9 g
    Dietary Fiber: 1.2 g
    Protein: 0.7 g
  • blpope
    blpope Posts: 163
    bump, those recipes sound delicious!
  • loadsandloads
    loadsandloads Posts: 353 Member
    bump....I love Salsa!
  • dls06
    dls06 Posts: 6,774 Member
    If you are making it fresh there shouldn't be that much salt. Just what is naturally in fresh veggies. If you use canned anything that change everything.

    Fresh Tomatoes, chopped onion, jalapeno and green peppers, lemon or lime juice, celantro, no salt or salt and pepper to taste.
  • Marcy31
    Marcy31 Posts: 53
    I do one its hot you can have it hot or you can cool it off

    1clove of garlic (optional)
    3 tomatoes
    1 Jalapeno (depending on how hot you want it)
    1/2 of Union
    1/3 of a bunch of Cilantro (Fresh)
    and if you can find a dried chile from the Latin food sections their in a clear bag and say California Chiles
    One of those

    Put all in a plastic bag put it in the microwave for 5 minutes and take it out careful it will be hot and steaming Blend till desired thickness and there you go no salt or a pinch if you like :)

    Also Here is a Green one

    5or 6 tomatillos
    1/2 onion
    Cilantro
    1/3 cup of water
    pinch of salt if you like
    1/2 lemon

    Blend all but the lemon and when you finish blending it just squeeze the 1/2 of the lemon its great on fish and rice or meat Enjoy
  • kayakinggrrl
    kayakinggrrl Posts: 101 Member
    The recipes listed sound really good. A few year ago, I had to briefly be on a NO soduim diet. Everything tasted very bland until I discovered that the bite and flavor of vinegar (any kind...white wine, red wine, balsamic) helped a lot. It livens up the flavor of things when you are watching your salt intake. And you can use it for a bazillion things. I have a fajita marinade that uses just some vinegar, hickory smoke flavoring and a bunch of spices and it is really good. You'd never know there was no salt.

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