Fresh Salsa with Sautéed Zucchini and Panko Crumbs

Fresh Salsa with Sautéd Zucchini and Panko Crumbs

This is a delicious way to enjoy fresh salsa without the high-calorie chips! The Panko crumbs add an interesting texture.

Healthy benefits

Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood - a factor that is especially important in lowering risk of heart problems like atherosclerosis. They are also are one of the best sources of lycopene, a powerful antioxidant that helps protect cellular structures and DNA.

Zucchini is a source of potassium, a mineral essential for the function of all organs, tissues and cells in your body. One medium zucchini provides 512 mg of potassium. Zucchini also provides phosphorus, which is an important structural component of bones and cell membranes.

Fresh Salsa Ingredients serves 1, 232 calories per serving (5-6 slices)
3 medium size garden fresh tomatoes, stems removed, finely diced
1/2 small red onion, finely diced
1 stem of green onion (scallion)
2 cloves of garlic
1 Jalapeño chili pepper (stems, ribs, seeds removed) finely diced
1 squeezed juice of lime
1/2 cup of chopped cilantro
1/8 tspn sea salt
1/8 tspn ground black pepper
1/8 tspn oregano
1/8 tspn ground cumin

Other Ingredients 
1/2 medium zucchini
Small bowl of water
Small bowl of Panko crumbs (about 1/3 cup or less)
1 tbspn canola oil

Salsa Preparation

• Dice tomatoes
• Prepare chili pepper (avoid touching them with your hands. Use a fork to cut up the chili or use a paper towel to protect your hands. Wash your hands thoroughly after handling. Avoid touching your eyes for several hours). 
• Combine all ingredients in medium sized bowl. 
• Taste. If it's too hot, add more tomato. If not hot enough, add a few chili seeds or ground cumin.
• Allow the flavors to combine by letting it sit for one hour.

Zucchini and Meal Preparation

• Slice zucchini
• Heat pan with 1 tbspn of oil (add a little water to pan if necessary)
• Submerge zucchini slices in water
• Press zucchini slices in small bowl of Panko crumbs so that Panko crumbs stick to zucchini
• Sauté zucchini on both sides until panko crumbs get a little dark and zucchini a little dry

Note to vegan chef
I don't like to be challenged with heat by my food so I keep it on the milder side. You may want to add the chili seeds to spice it up.

Reference: Tomatoes,  Raw Zucchini Nutrition, Calorie Count