Mango Rice Salad with Grilled Shrimp

This dish teams sweet mangoes with curry-marinated shrimp and crunchy vegetables. Customize the recipe to suit your preferences--try chicken in place of shrimp, or omit the shrimp and serve the salad cold or at room temperature as a side dish. For added flavor, use basmati or jasmine rice.

Yield 6 servings (serving size: 2 skewers and about 1 cup salad)

Ingredients

• 1 tablespoon minced fresh garlic
• 1 tablespoon minced peeled fresh ginger
• 1 tablespoon low-sodium soy sauce
• 4 teaspoons curry powder
• 1/8 teaspoon ground red pepper
• 1/8 teaspoon ground cumin
• 1 1/2 pounds medium shrimp, peeled and deveined (about 36 shrimp)
• 2 cups water
• 2/3 cup light coconut milk
• 1 1/4 cups uncooked long-grain rice
• 3/4 cup shredded carrot
• 2 cups diced peeled mango (about 2 mangoes)
• 1 1/2 cups diced red bell pepper
• 1/2 cup sliced green onions
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon chopped fresh parsley
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• Cooking spray
• Cilantro sprigs (optional)

Preparation

Combine first 6 ingredients in a medium bowl. Add shrimp; toss to coat. Cover and chill 1 hour.

Bring water and coconut milk to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 15 minutes or until the liquid is absorbed. Add carrot and next 7 ingredients (through salt); toss gently to combine.

Prepare grill or grill pan to medium-high heat.

Thread 3 shrimp onto each of 12 (6-inch) skewers. Place skewers on grill rack or grill pan coated with cooking spray; grill 3 minutes on each side or until shrimp are done. Serve skewers over salad. Garnish with cilantro sprigs, if desired.

Nutritional Information

Calories: 342 (11% from fat)

Fat: 4.1g (sat 1.8g,mono 0.5g,poly 1g)

Protein: 27.4g

Carbohydrate: 48.9g

Fiber: 2.9g

Cholesterol: 172mg

Iron: 5.3mg

Sodium: 478mg

Calcium: 95mg

Cynthia Nicholson, Cooking Light, JUNE 2005

Curry-Mango Shrimp

Yield Makes 2 to 3 servings

Ingredients

• 1/2 cup mango chutney
• 3 tablespoons fresh lime juice
• 1 tablespoon olive oil
• 1 tablespoon grated fresh ginger
• 1/2 teaspoon curry powder
• 1 pound peeled and deveined large shrimp
• 3 (10-inch) metal skewers

Preparation

Combine first 5 ingredients; brush half of mixture over shrimp. Cover and let stand 15 minutes. Thread shrimp evenly onto skewers.

Grill shrimp, covered with grill lid, over medium-high heat (350º to 400º) 3 minutes on each side or until shrimp turn pink. Brush with remaining chutney mixture, and serve.

Pour: To complement the diverse flavors of the curry-mango marinade, try a Hogue Riesling from Washington's Columbia Valley. The naturally crisp acidity balances sweet peach and apricot flavors for a refreshing finish.

Julia Rutland, Coastal Living, MAY 2008

Cucumber Mango Salad

The blend of sweet, fiery, and smoky qualities common to Ethiopian fare is exemplified in this simple salad. Since red jalapeños are sometimes hard to find, you can always double up on the milder green variety.

Yield 6 servings (serving size: 2/3 cup)

Ingredients

• 2 cups thinly sliced peeled English cucumber (about 1)
• 1 1/2 cups finely chopped red onion
• 1/2 teaspoon salt
• 1 garlic clove, minced
• 1 teaspoon peanut oil
• 2 cups chopped seeded tomato (about 1 pound)
• 3 tablespoons chopped unsalted, dry-roasted peanuts
• 1 tablespoon finely chopped seeded red jalapeño pepper (about 1)
• 1 tablespoon finely chopped seeded green jalapeño pepper (about 1)
• 1/4 teaspoon coriander seeds, crushed
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• Dash of ground cinnamon
• Dash of ground cloves
• 1 3/4 cups diced peeled ripe mango (about 1)
• 1 tablespoon chopped fresh cilantro
• 3 tablespoons fresh lime juice

Preparation

1. Combine first 4 ingredients in a colander; toss gently to coat. Let stand at least 20 minutes.

2. Heat oil in a large skillet over medium-high heat. Add tomato and next 8 ingredients (through ground cloves) to pan; sauté 5 minutes or until tomato is tender. Remove from heat; cool to room temperature (about 20 minutes).

3. Combine drained cucumber mixture, tomato mixture, mango, cilantro, and lime juice in a medium bowl; toss gently to combine.

Nutritional Information

Calories: 95 (32% from fat)

Fat: 3.4g (sat 0.5g,mono 1.5g,poly 1.1g)

Protein: 2.8g

Carbohydrate: 15.9g

Fiber: 2.9g

Cholesterol: 0.0mg

Iron: 0.7mg

Sodium: 204mg

Calcium: 31mg

Marcus Samuelsson, Marcus Samuelsson, Cooking Light, DECEMBER 2008

Ancho Chile-Beef Fajitas with Mango

Ground ancho chiles add subtle, earthy heat. If you prefer more spice, substitute chipotle chile powder. To prepare a guacamole side dish, combine 3/4 cup chopped avocado, 1 tablespoon finely chopped red onion, 2 teaspoons chopped fresh cilantro, 1 1/2 teaspoons fresh lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon ground red pepper, mashing to desired consistency. Serve immediately with baked tortilla chips.

1 teaspoon fresh lime juice
3/4 teaspoon ground ancho chile powder
1/2 teaspoon Worcestershire sauce
1/4 teaspoon ground cumin
1 (8-ounce) beef tenderloin, trimmed and cut into 1/4-inch-thick strips
1 teaspoon olive oil
1/2 cup thinly sliced sweet onion
1/2 cup thinly sliced red bell pepper
1/2 cup thinly sliced green bell pepper
1/2 cup thinly sliced mango
1 plum tomato, coarsely chopped
2 teaspoons low-sodium soy sauce
1 tablespoon chopped fresh cilantro
4 (6-inch) fat-free flour tortillas
2 tablespoons prepared salsa
2 tablespoons reduced-fat sour cream

1. Combine lime juice, chile powder, Worcestershire, and cumin in a medium bowl. Add beef; toss well.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and bell peppers to pan; sauté 4 minutes or until onion is almost tender, stirring occasionally. Add mango and tomato to pan; sauté 1 minute. Add beef mixture; sauté 2 minutes or until desired degree of doneness, stirring occasionally. Add soy sauce; cook 15 seconds. Remove from heat; stir in cilantro.

3. Heat tortillas according to package directions. Place 2 tortillas on each of 2 plates; top each tortilla with about 3/4 cup beef mixture. Top each tortilla with 1 1/2 teaspoons prepared salsa and 1 1/2 teaspoons sour cream.

Yield: 2 servings

CALORIES 450 ; FAT 12.9g (sat 3.9g,mono 4.7g,poly 0.7g); CHOLESTEROL 68mg; CALCIUM 86mg; CARBOHYDRATE 54.6g; SODIUM 930mg; PROTEIN 30.6g; FIBER 5.2g; IRON 2.3mg

Cooking Light, JANUARY 2009

Mango Lassi

Choose low-fat or fat-free dairy products to keep saturated fat in check while delivering healthful calcium, potassium, and vitamin D. This sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk.

1 cup chopped fresh mango
1 1/2 tablespoons sugar
1 1/2 cups fat-free plain Greek yogurt
1/2 cup 1% low-fat milk
2 teaspoons chopped pistachios
Dash of ground cardamom (optional)

1. Combine mango and sugar in a blender; process until pureed. Add yogurt and milk; process until smooth. Serve with pistachios; sprinkle with cardamom, if desired.

Yield: 3 servings (serving size: 1 cup lassi and about 1/2 teaspoon pistachios)

CALORIES 137 ; FAT 1.4g (sat 0.4g,mono 0.6g,poly 0.3g); CHOLESTEROL 4mg; CALCIUM 207mg; CARBOHYDRATE 27.5g; SODIUM 89mg; PROTEIN 7g; FIBER 1.2g; IRON 0.2mg

Cooking Light, JANUARY 2009

Double Mango Pudding

3 Mangoes, peeled and divided
2 1/4 cups water, divided
1/2 sugar
1 Tbs unflavored gelatin
1/4 cup whipping cream

Coarsely chop 2 mangoes. Dice the remaining mangoes.

Combine coarsely chopped mangoes and 1/4 cup water in a blender; process until smooth. Press puree through a fine sieve over a bowl; discard solids.

Bring 3/4 cup water to a boil in a medium saucepan. Add sugar to pan, stirring until dissolved. Remove from heat. Stir in the remaining 1 1/4 cups water. Sprinkle unflavored gelatin over water in the saucepan; let stand 1 minute. Add the mango puree, stirring with a whisk. Pour the mixture evenly into each of 8 (6 oz.) ramekins or custard cups. Cover and chill overnight or until set. Top evenly with diced mango.

Place cream in a medium bowl; beat with a mixer at high speed until stiff peaks form. Serve with pudding.

Yield: 8 servings
(Serving size: 1 ramekin and 1 Tbs whipping cream)

From Cooking Light, Jan/Feb 2009.