Pico de Gallo and Whole Wheat Tortilla Chips

Ask pretty much any high schooler what their favorite resteraunts are and almost all of them will put Chipotle somewhere on their list, myself included. Sure, I like a customized burrito bowl just as much as the next person, but the reason this popular chain will forever be one of my go-to’s is the chips and salsa. The ingredients are fresh and there is something so satisfying about the crunch of the chips with the cool veggies in the salsa. Chips and dip are a summer necessity right along with burgers and dogs, and this warm weather treat doesn’t have to be an indulgence. Chips made from wheat flour are a better choice than fried potatoes, and colorful dips overflowing with veggies are always a better call than queso or sour cream. With this easy and healthy recipe, you can have tortilla chips and pico de gallo for an entire meal and still be able to consider it a health-conscious choice. Dare I say it? This combo is even better than Chipotle!

Let’s start with the chips. I usually make these first so that I can work on the pico while the tortillas are baking. You’ll need a pack of whole wheat flour tortillas which are more beneficial than the white variety in a number of ways. On average, 29 calories in white tortillas come from fat while wheat tortillas have just 5 fat calories. The reason white breads are white is because their grains have been bleached and processed which depletes their nutritional value. On the other hand, wheat breads are made with whole grains which your body digests slowly over time to keep your energy up and hunger down.


Cut the tortillas into eighths with a pizza cutter and lay them flat on a cookie sheet. Preheat the oven to 350 degrees and move the racks to the middle.

 In a separate dish, combine 2 tablespoons of olive oil with the juice of half a small lime. Olive oil is one of the best fats you can provide your body with: it promotes heart health and can even lead to shinier hair and stronger nails. Lightly brush the olive oil mixture on to both sides of the chips and sprinkle with salt. Bake for 7-10 minutes or until they are golden brown making sure to check often. I always air on the side of caution…undercooked chips always taste better than burnt ones!

Now for the best part: the pico! Pico de gallo translates literally to mean rooster’s beak in Spanish…probably because even chickens find this salsa delicious. The only ingredients in this dish grow straight from the ground so it’s literally a 100% natural appetizer. The veggies you’ll need are 2 large tomatoes, 1 ear of corn, 1/2 an onion, and an orange bell pepper. Vegetables have so many benefits for your body I’m not even going to try to list them all, but mainly they help repair wounds, keep your body strong and functioning, provide essential vitamins and nutrients for almost no calories and fat, and contain necessary dietary fiber.

Ciantro and lime are what really give this dish its flavor. Herbs are often overlooked for their nutritional qualities but cilantro actually has a lot to offer. It contains many antioxidants and can even be used as a treatment for salmonella. Cilantro is known to be a natural detox and can be found in many cleansing juices and health drinks.


Chop up all of the veggies and add them to a large bowl (emphasis on the large…this recipe makes a lot of pico!). Throw in some chopped up cilantro leaves and 1/3 of a cup of lime juice. Mix it all up and you’re good to go! Happy dipping 🙂

  

Ingredients:

  • Package of whole wheat tortillas
  • 2 limes
  • Salt
  • Olive oil
  • 2 large tomatoes
  • 1/2 an onion
  • Orange bell pepper
  • Ear of corn
  • Bunch of cilantro

For the chips:

  1. Cut whole wheat tortillas into eighths with a pizza cutter.
  2. Arrange on a cookie sheet and lightly coat with a mixture of 2 tbs of olive oil and the juice of 1/2 a lime.
  3. Sprinkle lightly with salt.
  4. Bake for 7-10 minutes at 350 degrees.

For the pico de gallo:

  1. Chop up tomatoes, onion, pepper, corn and add to a bowl.
  2. Add handful of chopped up cilantro and 1/3 cup of lime juice.
  3. Mix and let sit overnight for best results. Enjoy! 
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