Fresh Mango Black Bean Salsa

This recipe has been a long-time coming. The first time I made it I ran out of time and didn't get a photo. The second time my paper with my notes disappeared in some massive home reorganization...so I guess this means third time's the charm! And then I didn't get a chance to blog this before going to France...but it was certainly worth the wait.

No direct recipe credit here. Brainstormed ingredient ideas and tweaked as I made this three times!

Ingredients:

• 2 ripe mangos, diced small
• 3 roma tomatoes, seeded and diced
• 1/2 - 3/4 red onion, chopped
• 1 can black beans, rinsed and drained
• 1-2 serrano peppers, seeded and finely chopped
• 2 jalapeno peppers, seeded and finely chopped (for a spicier kick, keep some of the seeds)
• 3 tsp. minced, jarred garlic, or 2 cloves freshly crushed
• Juice from 2 limes
• Juice from one (small-med.) orange, or about 1/4 cup orange juice
• 1 Tbsp. freshly grated gingerroot
• 1/4 cup cilantro, chopped
• Salte & pepper to taste

Directions:

1. Dice the mangos and put in a large mixing bowl. For some tips on how to cut up mangos, click here. I find it easiest to peel the mango with a potato peeler, slice off four large chunks around the pit and then dice.
2. Chop the tomatoes, onion and peppers and add to the bowl. Add the rinsed and drained black beans and toss.
3. Add the garlic, lime juice, orange juice, ginger, cilantro, salt & pepper and mix well.
4. Cover and refrigerate at least one hour before serving, to allow time for the flavors to blend.
5. Serve with tortilla chips.
   

Review:

I don't think I've mentioned this previously but we're big fans of salsa...good salsa, that is. I'm pretty particular about it because there's some bad salsa out there! This was the first time I'd made something other than a regular tomato salsa and obviously we liked it since I've now made it three times. This is a great light, summery salsa. The lime and orange juices go very well with the mango and ginger flavors to make for a great salsa. Plus, I vote that it goes well with just about anything grill-related.

So far I've taken this salsa to three different social gatherings and it was a hit each time. Needless to say, it's going into the regular rotation!

Nutrition Information:

It's tough to figure out exactly how many servings are in this or the serving size, based on the exact amount of ingredients used, how much the mango yields, etc. But the bottom line is, it's a healthy, tasty option. So here are a few guidelines:

I calculated this entire recipe's information at 707 calories, 3.7 grams of fat and 32.1 grams of fiber (about 14 WW points if you want to eat it all...although I can't imagine anyone would feel very well after doing so!)

I estimate there to be about 10-15 servings per batch. I served it for a gathering of about 20 people and they finished it all.

At 10 servings: 70 calories, .4 grams of fat, 3.2 grams of fiber (about 1 WW point)

At 15 servings: 47 calories, .2 grams of fat, 2.1 grams of fiber (about .5 WW points)

*Count tortilla chips separately.

Enjoy!

Southwestern Whole Wheat Couscous with Black Beans

Inspired from this recipe at group recipes.

Ingredients:

• 1 cup whole wheat couscous (I used Trader Joe's brand, but any will work)
• 1 - 1 1/4 cup chicken broth (reduced sodium is best)
• 2 tsp. olive oil
• 1 can black beans, rinsed
• 1/2 a red onion, chopped
• 1/4 cup green onion, chopped (about 1/2 a bunch)
• 1 large carrot, peeled and chopped
• 1 jalapeno, seeded and minced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 1/4 tsp. chili powder
• 1 tsp. cumin
• 1-2 tsp. minced jarred garlic (or 1-2 fresh cloves, crushed)
• Salt & pepper to taste

Directions:

In a medium sized pot, bring chicken broth and olive oil to a boil. Add couscous, cover, remove from heat and let sit 5 minutes.

Meanwhile, prepare the other ingredients. Once the couscous has fully absorbed the liquid, fluff with a fork and transfer to a large bowl. Add black beans, red onion, carrot, the jalapeno, green onions, garlic, cilantro and stir. Then add lime juice and spices and toss.

Serve hot or cold.

Review:

Pretty good! I liked this side and it was great as leftovers. I generally ate it cold, but I know my husband popped it in the microwave, so it was also good reheated. The original recipe only called for one lime, but I think it definitely needed two limes. Initially I didn't follow my own advice and add garlic, and after tasting it, immediately added 2 tsp. minced jarred garlic. I think that helped round out the salad.

Overall I really liked this dish and will make it again. It went great as a side dish to the salsa chicken.

Makes about 8 servings. Serving size 1/2 - 3/4 cup.

Nutritional Information:

Per serving (based on 8 servings):

138 calories
1.8 grams of fat
.3 grams saturated fat
5.2 grams dietary fiber
About 2 WW points

With smaller portions, based on 10 servings:
108 calories
1.5 grams of fat
.2 grams of saturated fat
4.1 grams dietary fiber
About 1 WW point

Crock Pot Salsa Chicken

Sorry it's been a while! Some crazy schedules and computer troubles, but lots of updates coming! This is a common dish in the blogging world, but I still wanted to post it, as it's my own twist and of course, is a healthy choice option.

Ingredients:

4 frozen boneless skinless chicken breast (1.5-2 lbs)
1 cup salsa (hot or medium)
1 package taco seasoning
1 can 98% fat free cream of chicken soup
1 small onion, chopped
1 small can green chilies, undrained
1/2 cup reduced fat sour cream


Directions:

Use medium to large sized crock pot. Spray inside of crock pot with cooking spray. Add frozen chicken. In a separate bowl, mix together salsa (I often use one 15 oz. jar which is more than 1 cup), taco seasoning (I use hot & spicy but mild works too) and cream of chicken soup. Add to crock pot, mix in with chicken and cook on low for 8-9 hours or on high about 4 hours.

When chicken is done, turn off crock pot, remove cover and let it cool a bit. Meanwhile, chop the onion. After allowing it to cool for a bit, take two forks and shred the chicken. Mix in the onion, green chilies, sour cream and heat on low about 30 minutes.

Serve on tortillas (see notes), as a taco salad or over tortilla chips.

Makes at least 12 servings.

Review and Notes:

While there are a lot of these recipes floating out there, this one has some good flavors and works well as a base for tacos. I know a lot of my recipes use onion so if you don't like it, that would be an easy thing to cut out. This recipe makes a decent amount which is nice to have as leftovers for lunch, etc. I also like that the amount of heat added with the salsa and taco seasoning can be adapted to one's tastes. This would also work well to serve at a casual party with a taco bar. Overall great option.

For the tortillas, a great way to make this dish still low in points, is to get whole wheat tortillas that are about 1 WW point. Tortilla shells can vary a lot between brands and even if something is called "wheat" or "with whole grains" that doesn't mean it's the best option. Find something that is around 100 calories or less and has a decent amount of dietary fiber. For these, I generally find something over 5 grams per tortilla shell.

To make tacos, top with fresh cilantro, tomatoes, reduced fat cheese, lettuce and other favorite taco seasonings. The only thing I listed that is going to add significant calories is the cheese. Since the chicken is so flavorful, not a lot of cheese is needed. Keeping the portion in control will make this a great dinner option.

Nutritional Information:

129 calories
2.7 grams of fat (1.2 saturated)
.9 grams dietary fiber

3 WW points