mango

About Mangoes
Mango Color Chart
Mango Growing Regions
Mango Varieties

Basic Preparation:
Peel fruit and slice lengthwise around the oval seed. Enjoy the fruit as is or sprinkle with lemon or lime juice. Top with lightly sweetened cream, chop or puree for recipes.

Serving Ideas:
Mangoes are a beautiful addition to fruit platters, main dishes and compotes. Use the long, slender slices to garnish roast chicken or duck, on fruit tarts or to serve with grilled fish. Puree the fruit to use in tropical drinks. Pair mango slices with avocado and coconut for an exotic first course or arrange around the holiday ham.

Yield:
1 medium mango = 1 serving.
1 medium mango = 3/4-1 cup pureed fruit.

Nutrition Facts:
Rich I vitamins A and C, mangoes also provide a healthy boost of potassium, calcium and phosphorus. There are about 140 calories in one medium mango.

Grilled Flank Steak with Mangoes (the marinade is superb on
chicken and fish, too)

1-1/2 lbs. Flank steak
1/4 cup red wine vinegar
1/4 cup soy sauce
1/4 cup honey
1/4 cup sherry
2 cloves garlic, minced
1 tablespoon fresh minced gingerroot
1/2 small onion, quartered
2 medium-ripe mangoes, peeled, pitted, cut into 8 wedges Vegetable oil
2 tablespoons lime juice

In a shallow non-metal dish, place flank steak. In a small bowl, stir together vinegar, soy sauce, honey, sherry, garlic, and gingerroot. Pour over steak; turn steak over to coat both sides with the marinade. Add quartered onion to dish; cover and marinate 3 hours or overnight. To cook steak, lightly oil a broiler pan. Drain off marinade, reserve. Place flank steak on oiled broiler pan; broil 4 inches from heat 10 to 14 minutes, turning once and brushing frequently with reserved marinade. Meanwhile brush mango wedges with oil, sprinkle with lime juice. Add to broiler pan during the last 5 minutes of cooking time, turning once. Slice steak thinly across grain; serve with mango wedges.

Yield: 4 to 6 servings.

Preparation time: 15 minutes

Nutrition Facts:
______________________________
Serving size 3.5 oz. Mango slices
Amount per serving
Calories . . . . . . . . . . .66
Protein . . . . . . . . . . .0.5g
Total Carbohydrates. . . . . .17g
Fat. . . . . . . . . . . . .0.27g
Cholesterol . . . . . . . . . .0g
Sodium . . . . . . . . . . . .2mg
Potassium. . . . . . . . . .156mg
Vitamin A. . . . . . . . . .3980IU
Vitamin C . . . . . . . . . .27mg

Mangoes are a good source of vitamins A, B and C. Also provides a healthy boost of Potassium, Calcium and Phosphorus. There are about 140 Calories in one medium mango. ENJOY!

Tropic Star Mango Fiesta Recipes Halibut with Mango Sauce

6 (4 oz.) Halibut Steaks (3/4 inch thick)
1/4 cup lemon juice
1 tablespoon minced garlic
1 tablespoon olive oil
1 1/2 cups peeled, chopped mango
1/4 cup chopped red bell pepper
3 tablespoons chopped green onions
1 teaspoon brown sugar
1/2 teaspoon minced garlic
Vegetable cooking spray
Fresh parsley sprigs (optional)

Place halibut steaks in a shallow dish. Combine next three ingredients; poor over steaks. Cover and marinate in refrigerator 1 hour; turning occasionally. Combine mango and next 4 ingredients in small saucepan. Cook over medium heat 6 minutes or until thoroughly heated, stirring frequently, set aside. Remove steaks from marinade; discard marinade. Coat grill rack with cooking spray; place grill over medium hot cools. Place steaks on rack, cook 6 minutes on each side or until fish flakes easily when tested with a fork. Transfer steaks to a serving platter and spoon mango sauce evenly over steaks. Garnish with fresh parsley sprigs, if desired.

Yield: Serves 6

Mango Fruit Spread
This fruit spread tastes fresh and has a lovely color and texture

2 1/2 cups drained 1 inch mango chunks
1 1/2 cups drained 1 inch pineapple chunks
2 tablespoons lemon zest
1 package fruit pectine for light jam
2 teaspoons ground cinnamon
1 teaspoon ground cloves
Optional (honey to taste)

Place all ingredients into a 3 to 4 quart saucepan over medium heat. Stir to dissolve and boil one minute while stirring constantly. Remove fruit spread from heat. Pour into sterilized containers or freezer bags. Cool at room temperature 24 hours then freeze for up to 6 months or refridgerate up to 3 months. Do not store at room temperature.

Yield 4 cups

Mango Salsa

2 cups shredded green mango
1 cup slightly mashed avocado
3 tablespoons lime juice
1/2 cup diced green onion
2 garlic cloves minced
1 teaspoon black pepper
1 teaspoon coriander seeds
1 teaspoon minced cilantro
Optional: bottled hot sauce to taste

Combine all ingredients. Flavors blend when refrigerated 2 hours or overnight. Serve with beef, poultry, seafood, or Mexican food.

Yield: 3 cups

How about something cool to wet your whistle. You can blend mango into ice cream to make a great fruit shake. Or how about one of these two recipes to cool you off on a hot summer night…

Mangorita

3 oz. Tequila
3 oz. Triple Sec
2 oz. Lime juice
1 cup mango puree (3 fresh mangos)
2 cup ice

Blend and serve

Yield: 4 servings

Mango Daiquiri

3 oz. Coco Lopez
3 oz. Half and half
6 oz. Rum
6 oz. Fresh sliced mangoes
2 oz. Lime juice

Fill blender with ice. Blend and serve

Yield: 4 servings

Mango Sherbet

3 pounds very ripe, perfumed mangoes
3/4 cup sugar
1/2 cup water
Juice of 2 limes
2 teaspoons rum to taste

Slice the mangoes off their pits and peel them. Scrape as much of the pulp off the fibrous pits as you can and puree all the pulp; measure 31/2 cups and set aside. Cook the sugar and water together for 5 minutes. Cool the syrup, then add it to the mango puree with lime juice and rum to taste. Chill thoroughly; then freeze according to the directions for your ice cream maker. Serve with crisp cookies or Mary Jo's Coconut macaroons, or serve with other sherbets such as pineapple or papaya, or with coconut ice cream. To make Mango sherbet with sauternes: Follow the above recipe but omit the rum and serve the sherbet in parfait glasses. Pour a little sauternes over the sherbet when you serve it and accompany with Langues de Chat.

Yield: 1 quart

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Preparation and Recipees