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
- n medium bowl, gently combine all ingredients. Chill one to two hours to let flavors mingle.
- Toss lightly before serving. Serve with fish, chicken, pork or baked whole-grain tortilla chips. Store covered in refrigerator up to 3 days.
- * 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
