Mango magic
Nothing says summer vacation like the sweet taste of a mango
Mangoes are misunderstood. Mango growers are trying to change that. The new National Mango Board was formed by a USDA marketing order to expand and develop new markets for the fruit. It is the first time in history U.S. mango growers (more than 1,000 strong) have organized to promote their crop.
Since 1995, mango consumption has doubled in the U.S. However, only about 30% of households consume mangoes. One of the first jobs for the Mango Board is to get the fruit into your shopping cart and in your mouth. Here are a few recipes to tempt you.
One thing to remember when buying mangoes -- don't be fooled by skin color; it has little to do with the ripeness. The best way to determine ripeness is to squeeze the fruit gently. It should give slightly but not be too soft, and it should have a sweet, fruity scent. A mango has one seed in the center of the fruit to remove.
Mangoes are a good source of vitamins A and C, and fiber. Visit www.mangoinfo.org for additional facts and recipes.
Grilled Chicken with Mango-Ginger Chutney
Prep: 25 minutes Grill: 12 minutes
6 skinless, boneless chicken breast halves
1 large ripe mango, seeded, peeled, and pureed
1/3 cup balsamic vinegar
2 tablespoons cooking oil
3/4 teaspoon salt
1/2 teaspoon ground black pepper
Mango Chutney
Cilantro sprigs (optional)
Step 1: Place mango pulp in a food processor. Cover and process until smooth to create puree.
Step 2: Pierce surface of chicken with a fork and place in a plastic bag set in a shallow dish. For marinade, in a small bowl combine mango puree, balsamic vinegar, oil, salt, and pepper. Pour over chicken; seal bag. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally. Drain chicken, discarding marinade.
Step 3: For a charcoal grill, grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chicken is no longer pink (170°F.), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.) Serve with Mango Chutney. If desired, garnish with cilantro. Makes 6 servings.
Mango Chutney: In a medium saucepan combine 2 large seeded, peeled, and chopped ripe mangoes; 1/2 cup chopped onion; 1/4 cup white wine vinegar; 1/4 cup packed brown sugar; 1 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger; 1 teaspoon finely shredded lime peel; and 1/4 teaspoon ground allspice. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes, stirring occasionally. Uncover and simmer 5 minutes more or until most of the liquid has evaporated. Serve warm or chilled.
Nutrition facts per serving: 320 calories, 7 g fat, 77 mg cholesterol, 372 mg sodium, 32 g carbohydrates, 2 g fiber, 31 g protein.
Mango-Kiwi Salsa
Prep: 30 minutes Chill: 1 hour
2 medium ripe mangoes, peeled and finely chopped
1 kiwifruit, peeled and finely chopped
1 green onion, thinly sliced (2 tablespoons)
1/4 cup finely chopped red sweet pepper
1 teaspoon grated fresh ginger
1 tablespoon brown sugar
1 tablespoon snipped fresh cilantro, parsley, or basil
1 tablespoon lime juice
1/8 teaspoon ground red pepper
1 medium jicama or tortilla chips
Step 1: For salsa, in a mixing bowl combine mango, kiwifruit, green onion, red sweet pepper, ginger, brown sugar, cilantro, lime juice, and ground red pepper. Toss to coat well. Cover and chill for at least 1 hour or up to 4 hours.
Step 2: Peel jicama and cut into strips or serve with tortilla chips. Makes 16 servings.
Nutrition facts per serving: 30 calories, 0 g fat, 0 mg cholesterol, 1 mg sodium, 7 g carbohydrates, 1 g fiber, 0 g protein.
Mango-Spinach Salad with Mango Vinaigrette
Prep: 20 minutes
3 medium fresh mangoes, pitted, peeled, and chopped
3 tablespoons extra virgin olive oil
3 tablespoons white balsamic vinegar
1/4 teaspoon salt
6-ounce package fresh baby spinach
1 medium tomato, seeded and finely chopped
1/3 cup chopped walnuts, toasted
1/3 cup sliced green onions
1/3 cup crumbled blue cheese or feta cheese
Freshly ground black pepper
Step 1: In a blender or small food processor combine 3/4 cup chopped mango, the olive oil, vinegar, and salt. Cover and blend or process until smooth. (May be made up to 2 days ahead and chilled until ready to serve.)
Step 2: In a large bowl combine spinach, remaining mango, tomato, walnuts, green onions, and vinaigrette. Add blue cheese and toss lightly to combine. Sprinkle with pepper. Makes 4 servings.
Nutrition facts per serving: 328 calories, 20 g fat, 8 mg cholesterol, 343 mg sodium, 35 g carbohydrates, 5 g fiber, 6 g protein.
