Saturday, December 20, 2014

Healthy recipes using mangoes

Shrimp and mango tacos
Shrimp and mango tacos iStockphoto

Summer is the the perfect time to enjoy some fresh mangoes. But instead of just chopping them up into fruit salads or eating them alone, try mixing them up in your dinner meals this week.

This yellow super-fruit will not only add some sweet summer flavor to your dishes, but will also provide numerous health benefits as well.

Its high levels of fiber, pectin and Vitamin C can help lower your LDL – the “bad” cholesterol – which can therefore reduce your risk for heart disease.

This heart-healthy fruit is also good for your skin. It boasts large amounts of beta-carotene, which is converted by our bodies to Vitamin A. Vitamin A helps rejuvenate the skin by improving its elasticity and repairing the cells.

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  • 5 healthy shrimp recipes for summer
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  • Mangoes can even help prevent cancer. Research has shown that this fruit contains certain antioxidants that can help protect the body against colon, breast, leukemia, and prostate cancers.

    With all of these health benefits plus its sweet flavor, mango is the perfect ingredient to complement summer dinners. Try cooking these meals we chose for you this week:

    Monday: Chicken sauté with mango sauce

    The mango sauce is a perfect topping for the chicken in this low-calorie, protein-rich meal. The mangoes are mixed with ingredients such as jalapeno pepper, chicken broth and orange juice to make the sauce extra tasty.

    Per serving: 243 calories; 5g fat, 20g carbohydrates, 27g protein, 1g fiber

    View recipe >

    Tuesday: Scallop mango ceviche

    In this low-fat meal, the scallops are cooked lightly before marinated in the mango, lime, chile, pepper and onion marinade. At just 181 calories per serving, you’ll get 120% of your daily Vitamin C intake for the day!

    Per serving: 181 calories; 1g fat, 24g carbohydrates, 20g protein, 2g fiber

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    Wednesday: Grilled steaks with fresh mango salsa

    The salsa – made with mangoes, cucumbers, cilantro, lime juice, ginger – is a zesty complement to the grilled steaks. Enjoy this low-carb meal at just 223 calories.

    Per serving: 223 calories; 11.1g fat, 8.6g carbohydrates, 21.5g protein, 1.2g fiber

    View recipe >

    Thursday: Spiced eggplant-lentil salad with mango

    This Indian-inspired vegetarian salad will give you 119% of your daily value for Vitamin A and 102% of your daily value for Vitamin C. The eggplant, lentils and mangoes are blended with a variety of flavors including chili powder, lemon juice, honey, and nuts.

    Per serving: 485 calories; 20g fat, 75g carbohydrates, 13g protein, 16 g fiber

    View recipe >

    Friday: Shrimp and mango tacos

    End your week with these zesty tacos, combined with mango, shrimp, chilies and cumin. These tacos are easy to assemble, and are also low-fat and low-calorie!

    Per serving: 268 calories; 9g fat, 28g carbohydrates, 1g protein, 3g fiber

    View recipe >

    Lauren Mennen Philly.com
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