Dietitian’s tip: Store-bought salsa can have as much as 400 milligrams of sodium in 1/4 cup. This thick vegetable salsa has much less sodium — 150 milligrams in 1/2 cup. If you prefer hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers.

Low fat = no more than 3 g of fat per serving


SERVES 16

Ingredients

1 cup diced zucchini

1 cup chopped red onion

2 red bell peppers, seeded and diced

2 green bell peppers, seeded and diced

4 tomatoes, diced

2 garlic cloves, minced

1/2 cup chopped fresh cilantro

1 teaspoon ground black pepper

2 teaspoons sugar

1/4 cup lime juice

1 teaspoon salt

Directions

Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.


Nutritional Analysis

(per serving)

Serving size: 1/2 cup
Calories 20 Cholesterol 0 mg
Protein 1 g Sodium 150 mg
Carbohydrate 5 g Fiber 1 g
Total fat 0 g Potassium 174 mg
Saturated fat 0 g Calcium 12 mg
Monounsaturated fat 0 g