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RECIPE: Salsa Verde

salsa verde

Native to Central and South America, chiles range from mild to fiery hot — generally the smaller the pepper, the hotter it is.

The capsaicin found in chiles provides the spiciness or heat in the pepper. Capsaicin may promote health, boost metabolism and improve digestion.

Nutritional benefits in chiles include antioxidant properties, excellent sources of vitamin A and fiber. Dried peppers are high in vitamin E.

This low-calorie recipe for fresh Salsa Verde features two kinds of popular green chiles blended with tomatillos. It's perfect for dipping your favorite tortilla chips or fresh veggies.

Salsa Verde

Serves 7

  • 3/4 pound tomatillos, husks removed
  • 1 Poblano chile pepper
  • 1 Serrano chile pepper
  • 1 clove garlic, crushed
  • ¼ teaspoon sugar
  • ½ teaspoon kosher salt
  • 2 tablespoons onion, chopped
  • 2 tablespoons cilantro, chopped
  • ½ tablespoon lime juice
  • 5-6 tablespoons water

Directions

Preheat your broiler. Rinse and dry the tomatillos. Line a broiler pan with foil and place tomatillos on the foil  with the poblano and serrano chile peppers. Broil until charred on top (about 3 minutes). Use tongs to turn and broil the other sides until charred (about 3 to 4 minutes). Wrap the tomatillos and chile peppers in foil and let rest for 10 minutes.

Unwrap the tomatillos and chile peppers. Peel the skin off the poblano pepper and remove the seeds.

Place the tomatillos, chile peppers, garlic, sugar and salt into a food processor and pulse the mixture until the ingredients are coarsely chopped. Add the onion, cilantro, lime juice, and 5 to 6 tablespoons water and pulse until a coarse puree forms. 

Place salsa in a serving bowl. Makes about 1 3/4 cups.

Nutrition information per ¼ cup serving: 21 calories, 4 grams carbohydrate, 0.5 grams fat, 168 mg sodium

 

About Karen Stutzman RD

I am a Via Christi Hospital clinical dietitian and certified diabetes educator. I received my master’s degree in dietetics and nutrition from University of Kansas Medical Center. When I’m not working, I enjoy feeding and watching birds.