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November 6, 2018

Fresh Tomato Salsa (Pico de Gallo)

Written by: Nadeen N. Risi, MS, RDN, LDN

Prep Time: 5-10 minutes

Makes: 3 servings


3 medium sized fresh tomatoes, stems removed (about 1 to 1 ½ pounds)
½ red onion, chopped
1 jalapeño pepper, seeds and ribs removed
Juice from 1 lime
½ cup chopped cilantro
Salt and pepper to taste
Pinch of dried oregano, and more to taste
Pinch of ground cumin, and more to taste


  1. Roughly chop the tomatoes, onion, and jalapeño pepper.
  2. Place the tomato mixture in a food processor, pulse the mix to finely dice the ingredients, but not enough to puree them. If you do not have a food processor, you can finely dice the ingredients by hand.
  3. Transfer the tomato mixture to a mixing bowl and add seasonings (salt, pepper, oregano, cumin) to taste. Stir to combine.
  4. Serve immediately with whole-wheat tortilla chips.

Nutritional Information:

Serving Size: 1/3 of the recipe

Calories: 53, Fat: 1g, Protein: 1g, Carbohydrates: 6g, Fiber: 1g, Sodium: 105mg

Nutrition Tip:  Add some extra spice to this salsa by including some of the seeds from the jalapeño or additional spices such as ground cayenne pepper. For a slightly sweeter version, try adding your favorite seasonal fruit such as pineapple, mango, or peach. For a low-carbohydrate side, serve with cucumber and carrots in place of tortilla chips.

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