Tag Archives: pico de gallo

Recipe: Pico De Gallo

According to Wikipedia, pico de gallo is Spanish for rooster’s beak. I always thought it was peck of the rooster, because it’s got some bite to it. You decide how spicy you want it based on how much jalapeño you use. Also note that one batch of jalapeños is different in heat from the next.

paleo diet, Steve Parker MD, diabetic diet

Our rooster, Chuck: handsome but mean!

Pico de gallo is a condiment that compliments eggs, meat, and guacamole, to name a few. I throw it in a bowl of soup sometimes.


  • tomatoes, fresh, 7 oz (200 g), chopped very finely
  • onion, fresh, 2 oz (60 g), chopped very finely
  • jalapeño pepper, fresh, 1 whole (14 g), chopped very finely after discarding stem
  • cilantro, fresh, 10–15 sprigs chopped finely to yield 3–4 tbsp (2 g)
  • salt, 2 pinches (2/16 tsp) or to taste


If you prefer less spicy heat, use less jalapeno and don’t use the seeds. Combine all ingredients and you’re done. Eat at room temperature, chilled, or heated at medium heat in a saucepan (about 5 minutes, until jalapenos lose their intense green color).

Servings: 3 servings of 1/2 cup (120 ml) each.

Nutritional Analysis Per Serving:

  • 8% fat
  • 81% carbohydrate
  • 11% protein
  • 21 calories
  • 4.5 g carbohydrate
  • 1.2 g fiber
  • 3.3 g digestible carbohydrate
  • 104 mg sodium (2 pinches of added salt)
  • 216 mg potassium
paleo diet, Steve Parker MD, pico de gallo

Some prefer it coarsely chopped like this – it’s quicker

Recipe: Mexican Eggs and Avocado Slices

Steve Parker MD, paleo diet, low-carb dietMy family loves the pico de gallo over these fried eggs. If you don’t want to make a batch of the pico de gallo, substitute an amount of commercial picante sauce that provides no more than three grams of digestible carbohydrate. “Digestible carbohydrate” is the total carb grams of a serving, minus the fiber grams.


  • eggs, three large
  • tomato, fresh, 2 oz (60 g)
  • onion, fresh 3/4 oz (20 g)
  • jalapeño pepper, fresh, 1/4 of a pepper
  • cilantro, fresh, 3–4 sprigs chopped finely to supply 1 tbsp (15 ml)
  • olive oil, 2 tsp (10 ml)
  • California avocado, 1 whole (these are the dark green or black avocados, usually 4 x 2.5 inches or 10 x 5 cm)
  • salt, to taste (1/4 tsp?)
  • black pepper to taste (1/4 tsp?)


Make the pico de gallo first. Finely chop and blend together the tomato, onion, jalapeño pepper, cilantro, some of the salt and pepper to taste.

paleo diet, Steve Parker MD, pico de gallo

We chop our pico de gallo more finely than this

Peel and slice the avocado. Salt and pepper to taste.

Fry the eggs in an olive oil-coated pan.  Salt and pepper to taste. When done, transfer to a plate and spoon the pico de gallo onto the eggs. Enjoy with avocado slices on the side.

At our house, we usually make enough pico for left-overs. It lasts a few days in the refrigerator.

Servings: 1

Nutritional Analysis:

  • 72% fat
  • 13% carbohydrate
  • 15% protein
  • 592 calories
  • 20.4 g carb
  • 12.8 g fiber
  • 7.6 g digestible carb
  • 810 mg sodium (if you use a total of 1/4 tsp)
  • 1,237 mg potassium
  • Prominent features: rich in B12, copper, iron, pantothenic acid, riboflavin, and selenium

Skirt Steak With Guacamole and Pico de Gallo

Another doctor-approved paleo meal

I’m blessed to have a wife who’s a good cook.

When I lived in Austin, Texas, the story was that skirt steak (diaphragm muscle) was a cheap cut of meat favored by Mexicans.  After fajitas caught on, the price went up.  It’s often run through a tenderizing machine or pounded before cooking.

Pico de Gallo is just chopped up tomato, onion, cilantro, jalapeño pepper, and salt.