By Christine McPheter
Easy Ways to Cut a Mango
A mango has one long, flat seed in the center of the fruit. Once you learn how to work around the seed, the rest is easy.
Always use a clean knife and cutting board to cut a mango. Sanitize your hands, work area, utensils and cutting board before handling or cutting any fruits or vegetables, especially if you’ve handled any type of meat or seafood.
Always wash the mango before cutting.
How do you select a mango? Learn how to choose a mango that will be perfect for your next dish!
- When picking a mango, don’t focus on color. It is not the best indicator of ripeness.
- Squeeze the mango gently. A ripe mango will give slightly.
- Use your experience with produce such as peaches and avocados, which also become softer as they ripen.
- Ripe mangos will sometimes have a fruity aroma at their stems.
- The red color that appears on some varieties in not an indicator of ripeness. Always judge by feel.
Nutrients in Mangos – The super-fruit you love
- A mango serving size is equivalent to 3/4 cup of sliced mangos and is just 70 calories, so it’s a satisfyingly sweet treat.
- There are 202 calories in 1 whole mango (without refuse and 336g).
- Each serving of mango is fat free, sodium free and cholesterol free.
- Mangos contain over 20 different vitamins and minerals, helping to make them a superfood.
- 3/4 cup of mango provides 50% of your daily vitamin C, 8% of your daily Vitamin A and 8% of your daily vitamin B6.
- One serving (3/4 cup) of mango contains 7% of your daily fiber. It’s a delicious and fun way to get some fiber in your diet.
- 3/4 cup of mango is also a good source of folate, making up 15% of your daily requirement and also of copper, making up 15% of your daily needs.
- There are 19g of carbohydrates in a 3/4 cup serving of mango, making up 7% of your daily value. Give your body a delicious and super fun super fruit!
Thai Beef & Mango Salad (printer friendly version)
Ingredients:
- ½ cup lime juice
- 2 Tbsp. brown sugar
- 3 Tbsp. reduced sodium soy sauce
- 2 Tbsp. vegetable or peanut oil
- 1 lb. lean top sirloin steak
- 1 scallions thinly sliced
- 2 cups shredded carrots (matchstick cut)
- ½ cup fresh cilantro or basil, chopped
- 1 mango peeled and diced
- 1 small head Boston lettuce torn into bite size pieces
Directions
- Wash hands with soap and water. Wash all produce prior to preparing.
- In medium bowl, whisk together lime juice, sugar, soy sauce and oil.
- Lay the steak in casserole dish. Pour half the marinade over it and flip the meat to coat it thoroughly. Place in the refrigerator to marinade for at least 4 hours or overnight, and reserve the remaining marinade to use as dressing for salad.
- In large salad bowl, combine the scallions, carrots, cilantro or basil, mango and lettuce.
- Heat a heavy skillet over medium high heat. Remove steak from marinade and discard used marinade. Cook steak about 5 minutes per side until cooked to desired doneness. Transfer steak to the cutting board and cool slightly, then slice across grain into ½ inch wide strips.
- Dress the salad with reserved marinate and serve topped with slices of steak.
Sources: American Diabetes Association, Diabetes Food Hub, National Mango Board
