Tortilla chips with fresh mango and tomato salsa
Here is a fresh-tasting, colourful salsa that is rich in vitamins and valuable antioxidants. It is a perfect dip for crunchy, home-made tortilla chips, quickly baked rather than deep-fried for a healthy, low-fat result. Either corn tortillas or flour tortillas can be used to make the chips.
Ingredients
Serves: 6
- 8 corn tortillas, about 300 g (10½ oz) in total
- Mango and tomato salsa
- 2 ripe mangoes, about 800 g (1¾ lb) in total
- 1 large ripe tomato, about 200 g (7 oz)
- grated zest and juice of 1 lime
- 1 medium-hot fresh green chilli, seeded and finely chopped
- 1 garlic clove, crushed
- 2 tbsp chopped fresh coriander
- 1 tbsp snipped fresh chives
- salt and pepper
Method
Prep:25min ›
Cook:15min ›
Ready in:40min
- Peel the mangoes and cut the flesh away from the central stone. Chop the flesh into small pieces and place in a large bowl. Chop the tomato into small pieces and add to the mango.
- Add the lime zest and juice, chilli, garlic, coriander and chives. Stir, then season with salt and pepper to taste. Spoon into a serving bowl, cover and set aside in a cool place while preparing the tortilla chips.
- Preheat the oven to 160ºC (325ºF, gas mark 3). Cut each tortilla into wedges using kitchen scissors. Spread out the wedges on a large baking sheet and bake for 15 minutes or until crisp and firm. Transfer to a wire rack and leave to cool.
- To serve, place the bowl of salsa on one side of a large serving platter and scatter the tortilla chips next to it.
Some more ideas
Instead of the corn tortillas, use 4 large or 8 small flour tortillas (also called wraps), about 325 g (11 oz) in total. * Make a fresh peach salsa by using 4 ripe peaches instead of the mangoes. There is no need to skin the peaches. Just cut them in half, remove the stone and chop them. * For nachos, prepare the tortilla chips and leave to cool, then make a melted cheese dip. Finely chop 3 spring onions, 2 green peppers and 1 medium-hot fresh green chilli, seeded, and put into a shallow ovenproof dish. Sprinkle over ¼ tsp cumin seeds and season to taste with salt and pepper. Cut 200 g (7 oz) low-fat soft cheese into small cubes and scatter over the vegetables. Bake in a preheated 190ºC (375ºF, gas mark 5) oven for 10–15 minutes or until the cheese has melted. Scatter a little finely shredded Little Gem lettuce over the top, and serve hot, with the tortilla chips.
Plus points
Fresh mangoes contain the antioxidant vitamin C, but the amount can vary considerably – in 100 g (3½ oz) mango flesh there can be as little as 10 mg vitamin C or as much as 180 mg. * Chillies are another source of vitamin C, containing more, weight for weight, than citrus fruit such as oranges and lemons.
Each serving provides
Excellent source of vitamin A, vitamin C, vitamin E. Useful source of calcium, iron, niacin, potassium, vitamin B1, vitamin B6, zinc.
