Mango salad: delicious recipes

The content of the article

• Mango Health Benefits
• Mango Salad Recipes
• Mango and Chicken Salad
• Mango and Avocado Salad
• With rice porridge
• With arugula
• With squid
• With pineapple
• With trout
• With cheese and pine nuts
• With goat cheese and pear

Interesting dishes are obtained from juicy, sweet and healthy fruit, which is often used in Indian, Thai, Mediterranean cuisine. Mango goes well with other fruits, vegetables, meat products in fried and boiled form. Many recipes do not have dressing. It is perfectly replaced by the liquid, enveloping juice released from the peeled fruit pulp. Appetizer is served on large flat plates, laid out in the center with a neat slide and garnished with fresh basil leaves, mint. Fried shrimps, grated cheese, cherry tomatoes are suitable for decoration.

Mango Health Benefits

Fresh fruit is famous for its beneficial properties, a positive effect on the body, delicate taste and pleasant smell, for which he received the title “King of Fruits”. Its flesh contains a wide range of vitamins, micro and macrocells. The fetus helps maintain the stable functioning of the following systems of the human body:

1. Digestive. Prevents the formation of constipation, reduces the risk of developing cancer of the intestine. The pulp of the fruit contains pectin, which facilitates the course of diabetes, activates the processes of fat burning.
2. Cardiovascular. Helps increase the elasticity of large vessels, normalizes blood pressure, heart rate, reduces the risk of spasms, improves hemoglobin production.
3. Nervous. Raises the mood, improves sleep, stabilizes the brain.

Mango Salad Recipes

You can only make juicy vitamin salad from fresh fruits. You can correctly choose an exotic fruit by the following signs:

• Pear-shaped, total fruit length 12–20 cm.
• Smooth, glossy peel that easily misses, slowly returning to its original form.
• Color from yellow to bright red or coffee. The peel may be spotted.
• Tart coniferous aroma, intensifying closer to the stem, tip.

To prepare snacks, not only the pulp is used, but also the peel: beautiful portioned boats are made from it, where the ready-made salad is laid. The pulp before laying is separated from the outer shell and bone with a sharp knife, cut into large cubes or triangular pieces. It is also allowed to fry the pulp in a pan with butter or olive oil, such as sweet potato, pumpkin, which have a similar consistency. Chicken, hot jalapenos, savory cheeses like parmesan, camembert, etc. are often added to mango salad..

Mango and Chicken Salad

• Time: 1 hour.
• Servings Per Container: 5-6 Persons.
• Calories: 67 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: Mediterranean.
• Difficulty: Easy.

A cool salad with mango and chicken fillet fried in a thick teriyaki sauce, great for starting a hearty meal. The dish stands out in a beautiful way of serving on large lettuce leaves. To make the snack more juicy and saturated with citrus aroma, remove the orange peel not by hand, but with a knife, touching the outer shell of the slices, which can then be cut into small pieces. In this case, put a wide plate under the “bowl” of salad leaves, where excess juice will drain.

Ingredient:

• Mango – 1 pc.;
• skinless chicken – 300 g;
• Bulgarian red pepper – 1 pc.;
• olive oil – 3 tbsp. l .;
• Teriyaki sauce – 3 tbsp. l .;
• soy sauce – 1 tsp;
• cabbage “iceberg” – 100 g;
• garlic – 2 teeth .;
• orange – 1 pc.

Cooking method:

1. Separate garlic cloves, peel dry husks, squeeze through a press.
2. Rinse the chicken fillet, cut into long thin slices, fill with soy sauce, teriyaki, add garlic, ram, leave to marinate in the refrigerator under the lid for half an hour.
3. Rinse the orange, remove the peel, divide the slices. With a sharp knife, carefully cut them in half.
4. Rinse the bell pepper with cool clean water, cut, remove the stem, seeds, cut into thick strips.
5. Rinse the cabbage, carefully large salad leaves, put them in a small bowl.
6. Rinse the mango fruit, remove the peel, cut across, remove the stone. Cut the flesh into medium slices.
7. Combine the ingredients, mix, season with aromatic olive oil.
8. Under a pan, turn on a strong fire, heat the frying surface. Fry the marinated chicken fillet until a caramelized light brown crust forms. Chill the slices to a temperature of 17–20 ° C.
9. Garnish with fried chicken before serving..

Mango and Avocado Salad

• Time: 1–1.5 hours.
• Servings Per Container: 5-6 Persons.
• Calories: 81 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: Italian.
• Difficulty: Easy.

The original and beautiful serving is characterized by a sweet salad with mango and cherry tomatoes. This is a very healthy dish, all the ingredients of which have a positive effect on the human body: its cardiovascular, nervous and digestive systems. To make orange sauce more refreshing, add 1-2 teaspoons of thick peppermint liqueur or syrup to it besides mint leaves.

Ingredient:

• mango – 300 g;
• cherry tomatoes – 8 pcs.;
• avocado – 2 pcs.;
• ripe strawberries – 100 g;
• lemon – 1 pc.;
• olive oil – 1 tbsp. l .;
• mint – 12-15 leaves;
• orange – 3 pcs.;
• flour – 1 tbsp. l .;
• lime – 1 pc.;
• butter – 60 g;
• honey – 1 tbsp. l.

Cooking method:

1. Using a grater, peel the lemon zest.
2. Rinse mint leaves with warm, clean water, chop with a knife.
3. Soften slices of butter over a water bath, add honey, mix thoroughly
4. Cut two oranges in half, squeeze the juice using a juicer, filter the pulp through a sieve.
5. A mixture of butter and honey, set to boil over low heat, add a spoonful of flour. After boiling pour in the orange juice. Cook the sauce until thickened. Cool, add chopped mint, lemon zest, mix.
6. Pour cherry tomatoes into water, cut into quarters.
7. Peel the fruits of mango and avocado, remove the seeds. Cut the pulp with the same medium cubes. Add the quarters of the cherry, pour the fragrant olive oil, mix.
8. Rinse the remaining orange, cut into thin rings, removing the ends.
9. Rinse the strawberries, remove the stem. Cut the berries in half.
10. On a flat wide plate, place two circles of oranges overlapping each other with spirals.
11. Put the prepared fruit and vegetable salad on top, pour cold orange sauce.
12. Rinse the lime, cut into thin circles.
13. Garnish appetizer with halves of ripe strawberries, lime slices.

With rice porridge

• Time: 1 hour.
• Servings Per Container: 4–5 Persons.
• Calories: 107 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: Asian.
• Difficulty: Easy.

Sweet and sour, hearty rice and vegetable salad with shrimp is perfect for a hearty meal. To get the friable rice porridge that is required to prepare this dish, you will need a thick-walled pan and a tight-fitting lid. They will provide uniform heating of rice grains. Cook porridge should be on low heat, stirring every 5-8 minutes.

Ingredient:

• rice – 70 g;
• olive oil – 2 tbsp. l .;
• lemon – 1 pc.;
• mango – 200 g;
• red bell pepper – 1 pc.;
• king prawns – 100 g;
• soy sauce – 2 tbsp. l .;
• sesame seeds – 1 tsp;
• sesame oil – 1 tsp;
• avocado – 1 pc..

Cooking method:

1. Defrost shrimp under a stream of cool water. Pour water into a large pot, add a little salt, bring the liquid to a boil. Boil the shrimp for 40-50 seconds. Remove the shells, remove the head, legs. Make a longitudinal incision along the back, remove the intestines.
2. Chill boiled prepared shrimps, fill with soy sauce, sesame oil, mix, leave to marinate for half an hour.
3. Boil the rice by adding olive oil and stirring constantly.
4. Rinse the bell pepper, remove the stalk, seeds, cut into medium cubes.
5. Rinse avocados and mangoes, remove the peel, remove the stone. Cut the flesh into medium-sized cubes..
6. Combine salad ingredients, stir, garnish with boiled shrimps.
7. Sprinkle sesame seeds on top, season with lemon juice.

With arugula

• Time: 20 minutes.
• Servings Per Container: 3-4 Persons.
• Calories: 82 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: Italian.
• Difficulty: Easy.

The tart, sour salad of green mango, arugula and avocado goes well with slightly salted red fish. A key feature of unripened green mango is the sour, slightly bitter taste, similar to eggplant. In addition, the flesh is rich in vitamin C, which “leaves” as the fruit ripens. Unripe fruits are often used in the preparation of cold appetizers with fish, arugula, nuts, avocados and boiled meat.

Ingredient:

• arugula – 100 g;
• green mango – 150 g;
• slightly salted salmon (fillet) – 100 g;
• cucumber – 100 g;
• sesame seeds – 1 pinch;
• lemon – 1 pc.;
• avocado – 1 pc.;
• soy sauce – 1 tbsp. l;
• cherry tomatoes – 7–8 pcs..

Cooking method:

1. Pour arugula with cold water, remove the stems. Long leaves cut in half.
2. Peel the mango, remove the stone, cut the flesh into small cubes, soak with water.
3. Peel the avocado, remove the stone, cut the flesh into thin slices.
4. Rinse the cucumber, cut off the ends, chop into thin rings.
5. Cut the cherry tomatoes in half.
6. Cut the salmon fillet carefully, without tearing the fibers, into thin slices.
7. Combine fruits and vegetables, mix. Cut the lemon, pour it with juice and a snack.
8. Lay slices of lightly salted fish fillet on top. Drizzle with soy sauce, sprinkle with sesame seeds.

With squid

• Time: 30 minutes.
• Servings Per Container: 3-4 Persons.
• Calories: 94 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: French.
• Difficulty: Easy.

An original French and sour-sweet seafood salad can be served before a light lunch. Asparagus is recommended to use classic green, but violet with a tart, bitter taste is better for dressing based on Dijon mustard. So that squids do not become hard, “rubber” during cooking, keep them in boiling water for no longer than two minutes.

Ingredient:

• frozen squids – 200 g;
• green asparagus – 150 g;
• avocado – 1 pc.;
• Mango – 1 pc.;
• Dijon granular mustard – 1 tbsp. l .;
• soy sauce – 1 tsp;
• Brown sugar – ? tsp;
• ground chili pepper – 1 pinch;
• apple cider vinegar – 1 tsp;
• lemon – 1 pc.

Cooking method:

1. Defrost squids under a stream of cool water, cut into rings, boil in boiling water for 1-2 minutes.
2. Rinse asparagus, peel with a peeler, cut into small sticks 2-3 cm long.
3. Peel the mango, avocado, remove the stone, cut the flesh into medium cubes.
4. Cut the lemon, squeeze through the juice, filter the pulp through a sieve.
5. Combine mustard, vinegar, soy sauce, lemon juice, ground chili, sugar. Mix well.
6. Combine all ingredients, add prepared dressing, mix.

With pineapple

• Time: 1 hour.
• Servings Per Container.
• Calories: 121 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: Mediterranean.
• Difficulty: Easy.

Poultry fried in teriyaki sauce goes well with sweet fruits. So that the pickled chicken fillet does not dry during frying, but remains juicy, heat the pan until the oil on it begins to smoke. The meat laid on such a hot surface is immediately covered with a crust, sealing the juice inside the piece. You can use fresh pineapple to serve salad: divide it into two halves, cut the flesh, and spread the appetizer into the resulting deep boats.

Ingredient:

• chicken fillet – 300 g;
• canned pineapple pieces – 280 g;
• Mango – 1 pc.;
• Teriyaki sauce – 2 tbsp. l .;
• mustard – 1 tbsp. l .;
• chicken egg – 2 pcs.;
• olive oil – 4 tbsp. l .;
• ground allspice – 1 pinch;
• ground coriander -? tsp;
• lemon – 1 pc.;
• fresh basil – 10 g.

Cooking method:

1. Wash the chicken fillet, cut into small slices, add the teriyaki sauce, leave to marinate for half an hour.
2. Throw canned pineapples from the bank into a colander, let the syrup drain.
3. Peel the mango, remove the stone, cut into large triangular slices.
4. Pour basil leaves with cold water..
5. Cut the lemon, squeeze the juice using a manual juicer. Using a sieve, remove the flesh, seeds.
6. Break the eggs, separate the yolks.
7. Combine mustard, ground coriander, allspice, lemon juice, egg yolks, olive oil. Whisk until a thick, uniform mass is obtained..
8. Fry marinated chicken until dark caramelized crust, cool.
9. Combine all ingredients, season with homemade mayonnaise, mix.
10. Garnish with basil leaves.

With trout

• Time: 40 minutes.
• Servings Per Container: 5 Persons.
• Calories: 146 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: French.
• Difficulty: Easy.

Serve a delicious, juicy salad with trout baked in soy-honey marinade before dinner. The dish will look great on flat eatery plates, on which it is better to put it in neat slides. So that the fish fillet does not dry out in the oven, but acquires an appetizing glossy caramel crust, grease it with a small amount of deodorized sunflower or olive oil with a cooking brush.

Ingredient:

• cabbage “iceberg” – 100 g;
• trout fillet – 300 g;
• leeks – 50 g;
• soy sauce – 3 tbsp. l .;
• honey – 1 tbsp. l .;
• ground chili pepper – 1 pinch;
• lemon – 1 pc.;
• mango – 200 g;
• cheddar cheese – 150 g;
• olive oil – 1 tbsp. l .;
• sesame seeds – 1 tsp;
• avocado – 1 pc..

Cooking method:

1. Cut the lemon in half. Squeeze the juice from the first part. Filter the pulp with pits with a fine sieve..
2. Mix honey, soy sauce, lemon juice, chili pepper.
3. Trout fillet cut into small slices, leave for half an hour in a soya-honey marinade.
4. Slices of trout on a covered, greased baking sheet. Bake in the oven for 15 minutes at 190 ° C.
5. Dice cheddar cheese into cubes 10-12 mm in size.
6. Wash leek, cut into thin rings.
7. Avocado, peel mango, cut triangles into pieces.
8. Tear lettuce leaves by hand, pour olive oil, mix.
9. Mix the ingredients of the dish, pour juice from the second half of the lemon.
10. Put the baked pieces of trout on top, sprinkle them with sesame seeds.

With cheese and pine nuts

• Time: 5 minutes.
• Servings Per Container: 4 Persons.
• Calories: 178 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: Italian.
• Difficulty: Easy.

The salad has a pleasant tart nutty taste, and unripe fruit gives a little sourness. The dish is very useful, contains a large amount of vitamin C, essential oils. Pine nuts and arugula have a beneficial effect on human immunity, the digestive, cardiovascular system. Before laying in arugula salad, mash the leaves with your hands so that they let the juice.

Ingredient:

• green mango – 1 pc.;
• avocado – 1 pc.;
• pine nuts – 50 g;
• arugula – 100 g;
• Parmesan cheese – 100 g;
• olive oil – 1 tbsp. l.

Cooking method:

1. Peel the avocado and green mango, remove the stone, cut the flesh into small triangular pieces.
2. Rinse arugula, cut stems.
3. Finely grate cheese.
4. Mix the ingredients, season with olive oil, add pine nuts.
5. Sprinkle cheese on top.

With goat cheese and pear

• Time: 20-30 minutes.
• Servings Per Container: 6 Persons.
• Calories: 75 kcal / 100 grams.
• Purpose: lunch.
• Cuisine: Spanish.
• Difficulty: Easy.

A healthy vitamin salad is great as a pre-dinner snack. It can be very beautifully presented if you manually distribute all the components, and not mix them. Cherry tomatoes, lemon slices, diced boiled egg white, are good for decorating the salad. Goat cheese can be rolled in any finely chopped greens: basil, spinach, parsley or dill.

Ingredient:

• soft goat cheese – 150 g;
• green onions – 3-4 arrows;
• iceberg salad – 100 g;
• hard pears – 100 g;
• cucumber – 100 g;
• Mango – 1 pc.;
• honey – 1 tbsp. l .;
• soy sauce – 1 tbsp. l .;
• balsamic vinegar – 1 tsp;
• olive oil – 1 tbsp. l .;
• lemon – 1 pc.

Cooking method:

1. Chopped green onion arrows.
2. Cut goat cheese into small circles, roll in chopped green onion.
3. Peel the mango, remove the stone, cut the flesh into medium cubes.
4. Rinse the pears, cut in half, remove the core, the stem, cut into slices-plates 2-3 mm thick.
5. Rinse the cucumber, cut off the ends, chop in thin circles.
6. Dip the lettuce leaves with water, dry, tear by hand.
7. Combine honey, soy sauce, balsamic vinegar. Beat with a fork until smooth.
8. Mix components, add prepared dressing.
9. Garnish the salad with thin slices of pears, soft-boiled goat cheese rolled in greens.
10. Pour the finished salad with lemon juice before serving.