Are you looking for a healthy snack? Let me recommend this mango salsa and baked tortilla chip combo. I’ve tried baked tortilla chips before, but they’ve never been as tasty as these.
Cut them into six chip-size pieces, pop them in the oven and in 8 minutes you’ll be crunching to your heart’s delight. Or, you could use these handy microwavable chip makers. These chips were even great without added salt.
And, you can’t beat the price compared to purchased chips. The mango salsa is a perfect complement to these crispy chips.
These chips were even great without added salt. And, you can’t beat the price compared to purchased chips. The mango salsa is a perfect complement to these crispy chips.
Pair these other plant-based recipes on your appetizer menu:
- Kale Chips
- Kale Citrus Guacamole
- Oil-Free Potato, Yam or Tortilla Chips
- Roasted Carrot and Garlic Hummus
- Chili Cheese Dip
Mango Salsa
Not one for spicy foods? No worries, as you can substitute the jalepeno for pablano or sweet yellow bell pepper. Both offer the pepper flavor, but only mild heat and pairs nicely with the mango still.
Add some lime zest for an extra fresh layer of flavor. And, if you are unable to find mango, papaya can be used instead. This salsa would be delish over some black bean tacos!
This salsa travels well so it’s perfect to pack for a picnic. If kept refrigerated, it should last between 5-7 days.
If you’re feeling creative you can add some fresh pineapple to the salsa also but use sparingly as pineapple has a higher calorie content. But if you’re taking it to somewhere like the beach, it won’t be a problem because you’ll likely burn those calories off.
Another cool thing to try to give your salsa an elevated flavor is grill the fruit. Try grilling the mango, either on an indoor grill – like in this video or on an outdoor grill during BBQ season. You can add some paprika and maybe even some chipotle seasoning to the grilled mango for an added mild spice.
Oil-Free Chip Maker
- Place in a single on the chip maker.
- Microwave for about 4 minutes or until crisp.
I’d love to hear your feedback in the comments below for this Mango Salsa! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
Plant-Based Nutrition
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mgs) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 2g ≥ 100 calorie
| Prep Time | 15 minutes |
| Cook Time | 10 minutes |
Servings
Serving Size |
people
14 chips, 1/2 cup salsa |
- 1 package corn tortillas , Food For Life sprouted corn tortillas
- 1 large mango peeled and diced
- 1/2 cup peeled diced cucumber
- 1 Tbl Jalapeño finely chopped
- 1/3 cup red pepper diced
- 1/3 cup red onion diced
- 1 Tbl lime juice
- 1/3 cup cilantro roughly chopped
- sea salt and pepper
Ingredients
|
- Preheat the oven to 375°. Stack about 4 tortillas at a time on your cutting board and cut in half. Then cut each half into thirds. Place the chips on a baking sheet. If you’d like to add salt, first mist them with a spray bottle filled with water and then add the salt. Sometimes the chips are a little moist and you can salt them without misting.
- Place in the oven for about 7-10 minutes or until they are pretty crispy and starting to turn golden.
- Microwave option: Place in a single layer on a plate. Microwave for about 4 minutes or until crisp.
- Season with salt and pepper to taste.
- Combine the mango, cucumber, jalapeño, red onion, lime juice and cilantro and mix well
Hello,
I am astounded that you suggest a MICROWAVE option. It is a well known FACT that microwaving not only totally destroys the nutrients and very much worse- causes many adverse health effects. Please, this is CONSTRUCTIVE criticism- do check on all the facts. However I am looking forward to many of your recipes (as long as Microwave cooking or heating is not involved) regards. Pamela Randolph
Hey Pamela, I hope you enjoy the recipes on the site and thanks for your question as I’m sure others may be wondering the same.
I know there’s a lot of info on the internet about microwaves destroying nutrients and causing negative health effects because of radiation. I have done quite a bit of research myself because I wanted to make sure that it was safe if I was going to use it. Fortunately, the research I believe, from respected, scientifically based people and websites have reassured me that it is safe to use for both health and the availability of nutrients. Dr. Greger’s website, nutritionfacts.org, posts in this article on microwaving and nutrition: “Vegetables cooked in the microwave retained their antioxidant power significantly above those boiled or fried. Surprisingly, microwaved vegetables kept their healthy properties over their steamed or pressure-cooked counterparts.” You can also see the links to his videos on the topic on this link.
In addition, I found this article, “Is Microwaving Radiation Harmful,” insightful because it discusses what radiation is and specifically the radiation in microwaves, and how microwave radiation works. Cancer Research UK, a world-leading cancer research organization, tell us that it’s perfectly safe to use microwaves.
Then there’s the way microwave ovens are designed, “Microwave ovens are designed so that the microwaves are contained within the oven itself. The oven only makes microwaves when the door is shut and the oven is turned on. When microwave ovens are used according to instructions, there is no evidence that they pose a health risk to people,” discussed in this article. Unless, of course, if the oven is damaged. Microwave energy drops off dramatically with distance from the source if you’re still concerned about leakage. Some plastic containers should not be used in a microwave oven, however, because they can be melted by the heat of the food inside.
I know people can always find support for their beliefs, but I hope this clears up why I feel it’s safe to use a microwave oven.
Nice breakdown of the issue with your reasons, backed up with sources. Great job! I don’t use my microwave much, but it does see use when we cook certain small portions of ingredients. Your info is much appreciated. Love your site, too.
Thanks, much appreciated!! 😄