A Nutrition Powerhouse: Pico de Gallo with a Twist

Summer is starting and with it all the activities we associate with hot warm weather: graduations and all the end-of-school festivities (proms, awards, BBQs, etc.) as well as weddings, picnics and outdoor get-togethers.

This Pico de Gallo recipe fits in perfectly with all of this and I hope that you can share this dish with your loved ones.

The recipe incorporates an original Pico de Gallo recipe with added roasted corn. My husband (and my family) truly enjoys Sunday “carnes asada” (grilling sliced meats outside, very much like BBQs). I use this recipe as a dip (served with tostada chips) and also as a garnish for our tacos, hamburgers and hot dogs. But, most of all, I love this recipe because it has many uses (See “other uses” section).

Nutrition Focus in Recipe

Antioxidants are amazingly powerful, and they are found in fruits and vegetables. Specifically, the antioxidants lycopene, vitamin C and vitamin E are highly concentrated in red tomatoes. These nutrients have been known to help prevent heart disease and certain cancers by protecting cells against damage from free radicals.

Onions are also rich in Vitamin C, but also contain another antioxidant, the flavonoid quercetin. Quercetin has been found to work as an anti-inflammatory, decreasing blood pressure. Additionally, onions also contain Vitamin B and potassium, both vital for other health processes.

Pico de Gallo with Roasted Corn

Serves 6

Prep and Cooking Time: 30 minutes

Ingredients

• 4 large red ripe tomatoes
• 1 small white onion
• 3 small green onions (root and top leaves trimmed)
• ½ cup of packed cilantro (leaves and some stems)
• 2 medium jalapeños (destemmed with some seeds)
• 1 cup roasted corn (2-4 cobs of corn)
• 1 large lime
• 1 tbsp of extra virgin olive oil
• Salt and pepper to taste

Directions:

1. Not removing the husks, remove as much of the corn silk as possible. Season the corn on the cob with salt, pepper and a teaspoon of extra virgin olive oil. Pull husks back over corn and place on grill. Roast uniformly for no more than 10 minutes. Once roasted, slice the kernels off the cob and set aside.
2. Finely chop all ingredients, except for corn and lime.
3. In large bowl, combine onions, jalapeños and lime juice. Let stand for 5 minutes.
4. Add corn, tomatoes and cilantro to the bowl and stir. Then add olive oil to the combined ingredients and stir.
5. Add salt and pepper to taste.
6. Cover with plastic wrap and refrigerate until ready to serve.

Other Uses

This recipe keeps well in the refrigerator for up to three days. I love making a large batch of it to use in other dishes during the week. I use it as is and also add on more ingredients for other great dishes and snacks.

For example, I use the recipe as a garish to simple dishes, such as cheese quesadillas, shredded chicken tostadas/flautas and green salads. I add an additional ingredient, an avocado (medium sized) to use on breakfast tacos (any type) and on my multi-grain cream cheese toasts. You can also add black beans to this recipe for a quick snack. I add 1 cup of drained canned black beans to 1 cup of the original recipe to serve on toasted bolillos and/or tostadas.

Enjoy!

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Hispanic Staple Frijoles Negros (Black Beans)