Wonderful mango Recipes

 Golden Mango Gazpacho

 Serves:6
 Submit Prep:  20min
 Cook: 0min
 Total: 20min 

Ingredients:

2 C mango chunks
1/2 C mango dice (1/2")(about 3 7 oz mangoes total)
1 C orange juice
1/2 C pineapple dice (1/2")
1/2 C melon (any variety) dice (1/2")
1/2 C cucumber dice (1/2")
1/2 C papaya dice (1/2")
6 mint leaves, chopped
additional mint leaves (garnish)
juice of 1/2 lime
1 drop hot pepper sauce

Directions:

1.In blender, combine mango chunks and orange juice and puree. Pour through sieve into large bowl. Discard pulp.
Recipe Tips
Replace one third of the oil in salad dressings with stock or fruit juice to cut the acidity of the vinegar. Use ripe, flavorful fruits, like beta carotene rich mangoes, in soups and salads. Leave under ripe mangoes at cool room temperature for several days to soften.

Nutritional Facts per serving:

CALORIES 102.1 CAL
FAT 0.5 G
SATURATED FAT 0.1 G
CHOLESTEROL 0 MG
SODIUM 5.3 MG
CARBOHYDRATES 26 G
TOTAL SUGARS 18.3 G
DIETARY FIBER 2.5 G
PROTEIN 1.2 G

Mango-Avocado Salsa

Serves:4
SubmitPrep:  15min
Cook: 0min
Total: 15min 

Ingredients:            

1 mango
1 Hass avocado
1/3 fresh pineapple
1/4 red onion
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
4 ounces baked tortilla chips

Directions:

1.Chop the mango into 1/4" to 1/2" pieces. Chop the avocado into 1/2" cubes. Chop the pineapple into 1/4" to 1/2" pieces. Finely chop the onion.
2.Combine the mango, avocado, pineapple, onion, cilantro, lime juice, and salt in a bowl. Serve with the tortilla chips.

Serving Suggestions:

MAKE IT A FLAT BELLY DIET MEAL: Serve with 1 cup baby carrots (53) and 1 cup grapes (104). Total meal: 422 calories

Nutritional Facts per serving:

CALORIES 287.4 CAL
FAT 11.9 G
SATURATED FAT 1.9 G
CHOLESTEROL 0.9 MG
SODIUM 435.6 MG
CARBOHYDRATES 44.8 G
TOTAL SUGARS 15.9 G
DIETARY FIBER 7.1 G
PROTEIN 4.2 G

Minted Honey- Lime Fruit Salad

Serves:8
 SubmitPrep:  20min
Cook: 0min
Total: 20min 

Ingredients:        

1 teaspoon grated lime peel
2 tablespoons lime juice
4 tablespoons honey
3 tablespoons chopped fresh mint
1/2 small honeydew, cubed
1/2 cantaloupe, cubed
1 pint fresh strawberries, halved and hulled
2 cups fresh pineapple or mango cubes

Directions:

1.In a large bowl, stir together the lime peel, juice, honey, and mint until combined. Add the honeydew, cantaloupe, strawberries, and pineapple or mango. Toss to combine.
Recipe Notes
Depending on the sweetness of the fruit, start with 3 tablespoons honey, adding more honey if needed.

Nutritional Facts per serving:

CALORIES 96.9 CAL
FAT 0.4 G
SATURATED FAT 0.1 G
CHOLESTEROL 0 MG
SODIUM 21.3 MG
CARBOHYDRATES 24.9 G
TOTAL SUGARS 21.1 G
DIETARY FIBER 2.4 G
PROTEIN 1.3 G

Melon Mango Breakfast Smoothie

Serves:1
Submit Prep:  5min
Cook: 2min
Total: 7min 

Ingredients:

           
3/4 cup frozen mango chunks
1/2 cup frozen or fresh banana slices
1/2 cup cantaloupe, diced
1/3 cup low-fat vanilla yogurt
1/4 cup vanilla soymilk (or low-fat milk with teaspoon vanilla)
1/4 cup low-fat granola for topping

Directions:

1.Place all of the ingredients except granola in a food processor or blender and puree until thick and smooth. Spoon into a dish or glass and sprinkle granola over the top. Serves one.

Nutritional Facts per serving:

CALORIES 371.5 CAL
FAT 3.5 G
SATURATED FAT 1.1 G
CHOLESTEROL 4.1 MG
SODIUM 151.2 MG
CARBOHYDRATES 80.9 G
TOTAL SUGARS 55.8 G
DIETARY FIBER 7.1 G
PROTEIN 10 G

Grilled Fish Tacos with Mango Salsa

Serves:  2
SubmitPrep:  10min
Cook: 10min
Total: 20min 

Ingredients:              

1 cup finely shredded red cabbage
12 oz mahi-mahi
2 limes
1/2 medium red onion, diced
4 corn tortillas
canola oil
1 mango, peeled, pitted, and cubed
1 avocado, peeled, pitted, and cubed
1 handful cilantro, chopped
Salt and pepper
1/2 tbsp blackening spice
1/2 cup black beans
cumin

Directions:

1.Clean and oil a grill or grill pan thoroughly. Preheat to medium-high.
2.Make the mango salsa by combining the mango, avocado, red onion, cilantro, and the juice of one lime. Season to taste with salt and pepper.
3.Drizzle a light coating of oil over the fish, and rub on the blackening spice. Place the fish on the grill and cook, undisturbed, for 4 minutes. Carefully flip with a spatula and cook for another 4 minutes. Remove. Before turning off the grill, warm the tortillas directly on the surface for 1 to 2 minutes.
4.Divide the fish evenly among the warm tortillas, add a bit of cabbage, and spoon the salsa on top. Serve each taco with a wedge of lime and 1/2 cup of black beans spiked with cumin.

Nutritional Facts per serving:

CALORIES 596.6 CAL
FAT 18.8 G
SATURATED FAT 2.5 G
CHOLESTEROL 124.2 MG
SODIUM 892.9 MG
CARBOHYDRATES 73.3 G
TOTAL SUGARS 20.1 G
DIETARY FIBER 17.2 G
PROTEIN 41.9 G

Mango- Coconut Chia Pudding

Serves: 4
 SubmitPrep:  12min
Cook: 0min
Total: 1hr 12min 

 Ingredients:

1 13.5-oz can light coconut milk
1/3 cup white chia seeds
2 tbsp honey
1 tsp vanilla extract
1 mango, peeled, pitted, and diced
1 cup strawberries, diced
1/4 cup sliced almonds
4 tsp coconut flakes

Directions:

1.In a pint-size measuring cup, combine coconut milk, chia seeds, honey, and vanilla. Stir until combined, then refrigerate for 1 hour
2.In each of four small serving glasses, layer 1/8 cup pudding mixture and 1/8 cup mango, and repeat three times. Top with a spoonful of strawberries, sliced almonds, and a sprinkle of coconut.

Nutritional Facts per serving:

CALORIES 308.1 CAL
FAT 19.6 G
SATURATED FAT 10.4 G
CHOLESTEROL 0 MG
SODIUM 16.8 MG
CARBOHYDRATES 32.1 G
TOTAL SUGARS 19.1 G
DIETARY FIBER 10.2 G
PROTEIN 5.7 G

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