Blueberry Salsa

Heart Smart Logo
Blueberry Salsa

Prep Time: 30 minutes

Total Time: 30 minutes

The Heart Smart® Program at Henry Ford aims to promote a heart-healthy lifestyle by reducing controllable risk factors for heart disease such as blood cholesterol levels, obesity and blood pressure. Henry Ford offers one-of-a-kind Heart Smart® recipes that are designed to be delicious, while using fresh ingredients to create a healthy, fulfilling meal.

Photo credit: Jessica J. Trevino 

Ingredients

  • 1 1/4 cups fresh blueberries, coarsely chopped
  • 1 cup frozen corn kernels, thawed
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced seedless cucumber
  • 1/4 cup finely chopped red onion
  • 2 tablespoons minced jalapeno pepper
  • 1/4 cup chopped fresh cilantro
  • 3 tablespoons fresh lime juice
  • 1 tablespoon canola oil
  • 1 teaspoon sugar
  • 1 clove garlic, peeled, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt

Instructions

In a large bowl, combine blueberries, corn, bell pepper, cucumber, onion, jalapeno pepper, and cilantro. In a small bowl or measuring cup, whisk together lime juice, canola oil, sugar, garlic, cumin, chili powder, and salt. Pour dressing mixture over blueberry mixture, and toss to coat. Refrigerate at least 2 hours before serving to allow flavors to blend. Stir well before serving. Serving size is approximately 1/3 cup.

Cook's Note: Serve this colorful, sweet and spicy salsa with baked tortilla chips or as an accompaniment to grilled chicken or seafood.


Yield: 8 servings

Nutritional Info

  • Calories = 55                        
  • Fat = 2 gm                             
  • Saturated fat = 0 gm
  • Trans fat = 0 gm                    
  • Cholesterol = 0 mg                
  • Protein = 1 gm
  • Sodium = 65 mg                    
  • Carbohydrate = 9 gm             
  • Fiber = 1 gm
  • Calcium = 6 mg                     
  • Calories from fat = 33%

FOOD EXCHANGES:            1/2 fruit, 1/2 fat