April 13, 2005 in Food

Mangoes supply more beta carotene than other fruits

By The Spokesman-Review

Bigger is better when it comes to the mango.

That’s because this fruit, which originated in India, contains a massive seed in the center. So, a bigger mango means, of course, more fruit.

How to choose them: A ripe mango will give when squeezed and emits a fruity smell from the stem end. The fruit takes on a yellowish tinge when ripe, though it can also be red, orange and green.

When to find them: You’ll see mangoes in stores now, but prime season is from May to September.

Where to put them: Ripen mangoes for a few days in a paper bag at room temperature. Ripe mangoes can be stored in the refrigerator for several days.

Why eat them: There’s more beta carotene in mangoes than in any other fruit. Half an average-sized mango has about 70 calories.

What to do with them: To slice a mango, first cut both ends off the fruit. Place it on one flat end and slice away the peel. Cut the mango lengthwise along its pit. It can then be diced and eaten out of hand or added to a variety of salads, sauces, smoothies, desserts and other recipes.

Chicken with Curried Mango Sauce

From Cooking Light, June 1999

4 (4-ounce) skinned, boned chicken breast halves

1/2 teaspoon salt, divided

1 tablespoon vegetable oil, divided

1 cup chopped onion

1/2 cup chopped red bell pepper

2 teaspoons grated peeled fresh ginger

1 teaspoon curry powder

1/2 teaspoon ground coriander

2 garlic cloves, crushed

1 1/4 cups fat-free, less-sodium chicken broth

1 1/2 teaspoons cornstarch

1 1/3 cups cubed peeled mango (about 1 large)

2 cups hot cooked basmati rice

1/4 cup thinly sliced green onions

Sprinkle chicken with 1/4 teaspoon salt. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the chicken; cook 3 minutes on each side or until done. Remove from pan; keep warm.

Heat 2 teaspoons oil in pan over medium-high heat. Add chopped onion and bell pepper; sauté 5 minutes, stirring occasionally. Add 1/4 teaspoon salt, ginger, curry, coriander, and garlic, and sauté 30 seconds. Combine broth and cornstarch and add to pan. Bring to a boil, and cook 1 minute, stirring constantly. Remove from heat. Stir in mango.

Spoon rice onto each of 4 plates; top with chicken. Spoon sauce over chicken; sprinkle with green onions.

Yield: 4 servings

Approximate nutrition per serving: 335 calories, 5.3 grams fat, (1.1 grams saturated, 14 fat calories), 30 grams protein, 41.5 grams carbohydrate, 66 milligrams cholesterol, 2.8 grams dietary fiber, 522 milligrams sodium.

Mango Lassi

From www.foodnetwork.com

9 fluid ounces (255 milliliters) plain yogurt

4 1/2 fluid ounces (130 milliliters) milk

4 1/2 fluid ounces (130 milliliters) canned mango pulp or 7 ounces (200 grams) from 3 fresh mangoes, stoned and sliced

4 teaspoons sugar, to taste, or try salt and cardamom seeds

Put all the ingredients into a blender and blend for 2 minutes, then pour into individual glasses and serve. Feel free to try salt and cardamom seeds. The lassi can be kept refrigerated for up to 24 hours.

Yield: 4 servings

Approximate nutrition per serving: 106 calories, 1.5 grams fat (1 gram saturated, 13 percent fat calories, 5 grams protein, 19 grams carbohydrate, 5.5 milligrams cholesterol, 1 gram dietary fiber, 67 milligrams sodium.

Red Pepper Mango Onion Sauce

From the National Onion Association

1 1/4 cups chopped onion

1 cup chopped red bell pepper

1 tablespoon oil

3/4 cup fresh mangoes, peeled and cubed

1 cup mango nectar

1 tablespoon fresh ginger, minced

2 teaspoons balsamic vinegar

1/4 teaspoon crushed red pepper flakes

1 tablespoon flour

Sauté onions and red bell pepper over medium heat for 5 to 8 minutes until soft. Stir in flour. Add mango, mango nectar, ginger, vinegar and red pepper flakes. Cook, stirring over medium heat until sauce boils and is thickened. Serve hot over chicken, fish or pork.

Yield: 6 servings

Approximate nutrition per serving: 83 calories, 2 grams fat (.2 grams saturated, 25 percent fat calories, 1 gram protein, 15 grams carbohydrate, no cholesterol, 1.8 grams dietary fiber, 3 milligrams sodium.

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