Salsa od paradajza (Tomato salsa - pico de gallo - salsa fresco)

Sastojci (za 4 osobe): 4 srednja sveža paradajza (oko 400 g), 1 mala zelena ljuta paprika ili slatka zelena paprika (oko 50 g), ½ crnog luka (oko 50 g), 1 svež čili, 2 kašike svežeg lista korijandera (sitno seckana), 1 kašičica svežeg soka od limete ili limuna, prstohvat soli, prstohvat sveže mlevenog crnog bibera.

Priprema:

1. Paradajz operi i iseckaj na male kockice (oko 0,5 cm). Mozete oljustiti paradajz.

2. Crni luk i papriku očisti i sitno iseckaj. 

3. U većoj činiji pomešaj paradajz, luk, papriku, seckani čili i korijander.

4. Dodaj sok od limete, so i biber. Pažljivo promešaj, pazeći da paradajz ne pusti previše soka.

5. Ostaviti 15-20 minuta da se ukusi sjedine pre serviranja.

Napomena: 

Ako ne želite ljutu salsu izostavite cili papričicu i ljutu papriku.

Upotreba:

1. Meksička jela

Tortilje, takosi i buritosi – dodaj preko mesa, pasulja, pečene paprike ili povrća.

Kesadilje – između sira i tortilje.

2. Grilovana ili pečena jela

Pileće ili ćureće grilovano meso – salsa od paradajza daje osvežavajuću notu i blago ljuto-voćni kontrast.

3. Riba (posebno losos ili bela riba) – paradajz i limeta ističu prirodnu sočnost ribe.

4. Salate i osvežavajući dodaci

- Zelene salate – dodaje boju, teksturu i vitamin C.

- Kukuruz salata ili pasulj salata – idealno uz kompletan meksički obrok.

5. Uz jaja

Kajgana i omlet ili jaja na oko – salsa od paradajza dodaje svežinu i blagu ljutinu.

6. Hrskavi dodaci i grickalice

Tortilja cips ili pečeni hleb – piko de galo može služiti kao sos za umakanje.

7. Pečeni krompir ili pomfrit – daje zdraviju i aromatičniju alternativu kečapu.

Nutritivne vrednosti (1 po porciji, ~130 g):

 Energija: 32 kcal

 Ugljeni hidrati: 6.5 g

 Od toga šećeri: 4.5 g

 Vlakna: 1.8 g

 Proteini: 1.2 g

 Masti: 0.3 g

 Zasićene masti: 0.05 g

 Holesterol: 0 mg

 So: 180 mg

 Vitamin C: 28 mg

 Vitamin A (RAE): 420 µg

 Vitamin K: 12 µg

 Vitamin B6: 0.15 mg

 Folati (B9): 28 µg

 Kalijum: 300 mg

 Magnezijum: 14 mg

 Kalcijum: 16 mg

 Gvožđe: 0.5 mg

 Fosfor: 30 mg

Zdravstveni benefiti:

Zdravlje srca

- Paradajz je bogat likopenom, moćnim antioksidansom koji pomaže zdravlju srca i može smanjiti rizik od nekih vrsta raka.

Za imunitet

- Crni luk i paprika doprinose unosu vitamina C i flavonoida, koji poboljšavaju imunitet.

Za probavu i protiv upalno 

- Svež korijander može poboljšati probavu i ima antiinflamatorna svojstva.

Niska kalorijske i puno vlakana

- Niska kalorijska vrednost i puno vlakana čini salsu od paradajza (piko de galo) idealnim za lagane obroke ili dodatak jelima bez dodatnih masti.

Ingredients (for 4 people): 4 medium-sized fresh tomatoes (about 400 g), 1 small green hot pepper or sweet green pepper (about 50 g), ½ onion (about 50 g), 1 fresh chili, 2 tablespoons of fresh coriander leaves (finely chopped), 1 teaspoon of fresh lime or lemon juice, a pinch of salt, a pinch of freshly ground black pepper.

Preparation:

1. Wash the tomatoes and cut them into small cubes (about 0.5 cm). You can peel the tomatoes.

2. Clean and finely chop the onion and pepper.

3. In a large bowl, mix tomato, onion, pepper, chopped chili and coriander.

4. Add lime juice, salt and pepper. Stir carefully, making sure the tomatoes don't release too much juice.

5. Leave for 15-20 minutes for the flavors to combine before serving.

Note:

If you don't want hot salsa, leave out the chili pepper and hot pepper.

Using:

1. Mexican dishes

Tortillas, tacos and burritos - add over meat, beans, roasted peppers or vegetables.

Quesadillas – between cheese and tortilla.

2. Grilled or baked dishes

Grilled chicken or turkey meat - tomato salsa gives a refreshing note and a slightly spicy-fruity contrast.

3. Fish (especially salmon or white fish) – tomato and lime highlight the natural juiciness of the fish.

4. Salads and refreshing side dishes

- Green salads - adds color, texture and vitamin C.

- Corn salad or bean salad - ideal with a complete Mexican meal.

5. With eggs

Scrambled eggs - kaygana and omelettes or poached eggs – tomato salsa adds freshness and a slight spiciness.

6. Crunchy toppings and snacks

Tortilla chips or toasted bread – pico de gallo can serve as a dipping sauce.

7. Baked potatoes or French fries – provides a healthier and more flavorful alternative to ketchup.

Nutritional values (1 serving, ~130 g): 

Energy: 32 kcal 

Carbohydrates: 6.5 g 

Of this, sugars: 4.5 g 

Fiber: 1.8 g 

Proteins: 1.2 g 

Fats: 0.3 g 

Saturated fat: 0.05 g 

Cholesterol: 0 mg 

Salt: 180 mg 

Vitamin C: 28 mg 

Vitamin A (RAE): 420 µg 

Vitamin K: 12 µg 

Vitamin B6: 0.15 mg 

Folate (B9): 28 µg 

Potassium: 300 mg 

Magnesium: 14 mg 

Calcium: 16 mg 

Iron: 0.5 mg 

Phosphorus: 30 mg

Health benefits:

Hearth health 

- Tomatoes are rich in lycopene, a powerful antioxidant that helps heart health and can reduce the risk of some types of cancer.

Immunity 

- Onions and peppers contribute to the intake of vitamin C and flavonoids, which improve immunity.

Digestion and anti-inflammatory 

- Fresh coriander can improve digestion and has anti-inflammatory properties.

Low calorie and high fiber

- Low calorie and high fiber content make tomato salsa (pico de gallo) ideal for light meals or as a side dish without added fat.