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.
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
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
Recipe: Grilled Chicken Paillards With Mango Mint Salsa
Makes 4 servings
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
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
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%.