Sweet, succulent pineapples are perfect for making this refreshing Mexican side dish. Similar to a salsa, pico de gallo pairs great with grilled fish, chicken, lean steaks, vegetables and whole-grain corn chips. Pineapples are high in vitamin C and bromelain, a compound that some studies have found may protect against inflammation and colorectal cancer.

Pineapple Pico de Gallo

Makes 1 1/2 cups, 6 servings. Per serving: 25 calories, 1 g total fat (0 g saturated fat), 4 g carbohydrate,

  • 2/3 cup diced Roma tomato (seeded)
  • 1/2 cup diced fresh pineapple*
  • 1/4 cup diced red onion
  • 4 medium scallions (finely chopped, including some green stem (about 1/4 cup))
  • 1 medium jalapeño (finely chopped)
  • Juice of 1 fresh medium lime (about 2-3 Tbsp.)
  • 1/2 cup finely chopped fresh cilantro
  • 1 tsp. extra virgin olive oil
  • 1 tsp. apple cider vinegar
  • Salt to taste
  1. n medium bowl, gently combine all ingredients. Chill one to two hours to let flavors mingle.
  2. Toss lightly before serving. Serve with fish, chicken, pork or baked whole-grain tortilla chips. Store covered in refrigerator up to 3 days.
  3. * Canned pineapple in natural juice may be used if fresh pineapple is not available.

Grocery List • Roma tomato • Pineapple • Red onion • Scallions • Jalapeño • Lime juice • Cilantro • Extra virgin olive oil • Apple cider vinegar

The Author:

By Michael Kastre and Dori Mitchell, MS, RDN

Dori Mitchell, MS, RDN is AICR’s Coordinator for Nutrition Outreach.
Michael Kastre is an AICR Healthy Recipes developer.

Source: Aicr.org

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