Monday, August 10, 2009

Tortilla Chips With Fresh Mango and Tomato Salsa

Here is a fresh-tasting, colourful salsa that is rich in vitamins and valuable anti-oxidants.
Preparation time 25 minutes
Cooking time 15 minutes, plus cooling
Serves 6

8 corn tortillas (about 300 g in total)

Tortilla Chips With Fresh Mango and Tomato Salsa ingredients
For the salsa
2 ripe mangoes
1 large ripe tomato
grated zest and juice of 1 lime
1 medium-hot fresh green chilli, deseeded and finely chopped
1 garlic clove, crushed
2 tbsp chopped fresh coriander leaves
1 tbsp snipped fresh chives
salt and pepper

How to make Tortilla Chips With Fresh Mango and Tomato Salsa
1 Preheat the oven to 160�C. To make the salsa, peel the mangoes and cut the flesh away from the central stone. Chop the flesh into small pieces and place in a large bowl. Chop the tomato into small pieces and add to the mango.

2 Add the lime zest and juice, chilli, garlic, coriander and chives. Stir, then season with salt and pepper to taste. Spoon into a serving bowl, cover with plastic wrap and set aside in a cool place while preparing the tortilla chips.

3 Cut each tortilla into wedges using kitchen scissors. Spread out the wedges on a large baking tray and bake for 15 minutes or until crisp and firm. Transfer to a wire rack and leave to cool.
4 To serve, place the bowl of salsa on one side of a large serving platter and scatter the tortilla chips next to it.< Some more ideas�
Instead of the corn tortillas, use 4 large or 8 small flour tortillas (also called wraps).

Make a fresh peach salsa by using 4 ripe peaches instead of the mangoes. There is no need to peel the peaches � just cut them in half, remove the stone and chop them.

For nachos, prepare the tortilla chips and leave to cool, then make a melted cheese dip. Finely chop 3 spring onions, 2 green capsicums and 1 medium-hot fresh green chilli, deseeded, and put in a shallow ovenproof dish. Sprinkle with 1/4 tsp cumin seeds and season to taste with salt and pepper. Cut 200 g low-fat soft cheese into small cubes and scatter over the vegetables. Bake in a preheated 190�C oven for 10�15 minutes or until the cheese has melted. Scatter a little finely shredded lettuce over the top, and serve hot, with the tortilla chips.

Each serving provides
Key nutrients 590 kJ
4 g protein
1 g fat (of which 0.1 g is saturated fat)
28 g carbohydrate (of which 10 g are sugars)
4 g fibre
126 mg sodium
GI estimate low