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Anatomy of a…Mango

The "king of fruit" rules in vitamins A and C, and in the mineral potassium. Plus, a delicious mango chicken recipe.

WebMD Magazine - Feature

Send your taste buds on a first-class trip to tropical paradise with a sweet slice of mango, known as the king of fruit.

A staple for thousands of years in Asia (Buddha is said to have found tranquility in a mango grove), this sunset-hued fruit arrived in Brazil and the West Indies in the 18th century and in Florida, Hawaii, and Mexico by the 1860s.

The mango is a member of the anachardiaceae family and is related to the cashew, pistachio, and even poison ivy. Peel and enjoy it raw, mix it with cereal and yogurt for breakfast, juice it, or use it in a sauce for grilled fish or meat. One half has 70 calories and provides 40% of your RDA of vitamin A and 15% of vitamin C. An average-sized mango can contain up to 40% of your daily fiber requirement.

And for those of you who are physically active, whether working out or constantly on the go, biting into one is also a great way to replenish lost potassium.

Recipe: Grilled Chicken Paillards With Mango Mint Salsa

Makes 4 servings

Chicken Marinade
1 fresh lemon, squeezed
1 fresh lime, squeezed
1 shallot, minced
1-2 cloves garlic, minced
1 teaspoon olive oil
1/4 teaspoon fresh ground pepper
4 boneless, skinless chicken breasts, pounded thin

Mango Salsa
2 mangoes, peeled and chopped (about 2 cups)
1 large red bell pepper, chopped (about 1 cup)
1 jalapeño pepper, seeded and chopped
1-2 tablespoons minced red onion
2 tablespoons fresh lime juice
1/4 teaspoon lime zest
2 teaspoon olive oil
1/4 cup fresh mint, chopped (can substitute cilantro or parsley)

1.Combine the juices, shallot, garlic, olive oil, and pepper in a large plastic bag, add the chicken, and marinate at least 30 minutes in the refrigerator.
2. To make the salsa, combine all ingredients, toss, and refrigerate.
3. Prepare the grill on high heat. Remove the chicken from the marinade. Grill 3-4 minutes each side, or until brown and cooked. Place on a plate and top with the mango salsa.

Per serving: 254 calories, 28 g protein, 21 g carbohydrate, 7 g fat, 1.4 g saturated fat, 73 mg cholesterol, 3.4 g fiber, 67 mg sodium. Calories from fat: 24%.

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