10 Recipes With Fresh Mangoes (2024)

SERVINGS: 4

2½ cups mangoes (about 2),peeled and chopped
1 cup ice
1 cup low-fat buttermilk
1/4 cup honey
1 tsp ground cardamom
4 Tbsp toasted pistachios,finely chopped

1. COMBINEmangoes, ice, buttermilk, and honey in blender. Puree until smooth.
2. POURinto chilled glasses and sprinkle tops with cardamom and pistachios.

NUTRITION(per serving): 155 cal, 3 g pro, 38 g carb, 2 g fiber, 1 g fat, 0.5 g sat fat, 69 mg sodium

SERVINGS: 4

1 mango, peeled and chopped
3 Tbsp lime juice
3 Tbsp jalapeno (without seeds), finely chopped
3 Tbsp cilantro
1 tsp minced garlic
¼ tsp cumin
Grilled chicken breast
Lime wedges

1. PUREEmango and lime juice in blender.
2. TRANSFERto bowl and stir in jalapeno, cilantro, garlic, and cumin.
3. SERVEwith grilled chicken breast and lime wedges.

NUTRITION(per serving): 233 cal, 37 g pro, 10 g carb, 1 g fiber, 4.5 g fat, 1 g sat fat, 199 mg sodium

SERVINGS: 10

2 pints raspberry sorbet
2 mangoes, peeled and chopped
¾ cup coconut milk
¾ cup sugar
2 Tbsp lime juice
Angel food cake

1. LINEa 9" × 5" × 3" loaf pan with foil and plastic wrap, allowing sides to hang over.
2. SPREADsoftened raspberry sorbet in pan. Freeze until firm.
3. PUREEmangoes, coconut milk, sugar, and lime juice in blender. Spread on top of frozen sorbet. Top with single layer of 1/2"-thick slices of angel food cake. Cover with plastic wrap and foil. Freeze until firm.
4. REMOVEcake from freezer and let stand 5 minutes before unmolding.

NUTRITION(per serving): 241 cal, 1 g pro, 53 g carb, 3 g fiber, 4 g fat, 3 g sat fat, 78 mg sodium

SERVINGS: 4

3 mangoes
1½ cups 2% Greek-style yogurt
¼ cup honey
2 Tbsp lemon juice

1. PEELmangoes. Chop 2½ of them and cut remaining into ribbons. Reserve 3/4 cup chopped mango.
2. PUREEremaining chopped mangoes with yogurt, cup honey, and lemon juice in blender.
3. LAYERpuree and reserved mango in 4 glasses. Top with ribbons.

NUTRITION(per serving): 223 cal, 8 g pro, 48 g carb, 3 g fiber, 2 g fat, 1 g sat fat, 32 mg sodium

SERVINGS: 4

4 oz medium-thick rice noodles
2 scallions, sliced
6 Tbsp lime juice
¼ cup cilantro leaves
4 tsp sesame oil
2 tsp honey
1½ tsp finely grated ginger
¾ lb halved cooked shrimp
1 cup carrots,julienned
1 cup cucumber,julienned
1 mango, peeled and chopped

1. PREPARErice noodles per package directions.
2. STIRscallions, lime juice, cilantro, sesame oil, honey, ginger in large bowl.
3. ADDdrained noodles, shrimp, carrots, cucumber, and mango. Toss.

NUTRITION(per serving): 292 cal, 20 g pro, 41 g carb, 3 g fiber, 5.5 g fat, 1 g sat fat, 213 mg sodium

SERVINGS:2

1½ c frozen mango cubes or peach slices, slightly thawed, or 1 large mango, peeled and sliced off pit
1 c hulled, halved fresh strawberries
1 c fat-free vanilla yogurt or light vanilla soy milk
½ c chilled mango nectar
1 Tbsp frozen pineapple juice concentrate, slightly thawed
2 Tbsp flaxseed oil* (MUFA)

1.PLACEmango, strawberries, yogurt, nectar, and juice concentrate in blender. If using fresh mango, add 4 or 5 ice cubes. Blend until well combined and smooth.
2.ADDoil and blend just to combine. Pour into 2 glasses. Garnish each glass with a strawberry if you have extras.

NOTE: Flaxseed oil should be used within 2 months. Store it in the fridge to keep it fresh.

NUTRITION(per serving) 399 cal, 8 g pro, 65 g carb, 14 g fat, 1.5 g sat fat, 2 mg chol, 86 mg sodium, 5 g fiber

SERVINGS: 4

2 Tbsp olive oil
1 lb boneless, skinless chicken breast halves
2 shallots, finely chopped
2 Tbsp balsamic vinegar
4 c shredded romaine lettuce
1 small bunch watercress, large stems trimmed
½ c finely shredded red cabbage
1 mango, peeled and cut into ½" pieces

1. HEAT1 Tbsp of the oil in large skillet over medium heat. Season chicken with ¼ tsp salt and ⅛ tsp pepper. Cook, turning, until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board.
2. ADDshallots and 1 Tbsp of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer to small bowl.
3. ADDremaining 1 Tbsp oil and 1 Tbsp vinegar to shallot mixture. Season with ¼ tsp salt and ⅛ tsp pepper and whisk to combine.
4. PUTromaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve immediately.

NUTRITION(per serving) 257 cal, 26 g pro, 16 g carb, 2 g fiber, 10 g fat, 1.5 g sat fat, 435 mg sodium

SERVINGS:1

¼ cup mango cubes
¼ cup mashed ripe avocado
½ cup mango juice
¼ cup fat-free vanilla yogurt
1 Tbsp freshly squeezed lime juice
1 Tbsp sugar
6 ice cubes

Combineingredients in a blender, and process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired.

NUTRITION (per serving) 268 calories, 5 g protein, 53 g carbohydrates, 6 g fat, 1 g saturated fat, 1 mg cholesterol, 84 mg sodium, 4 g fiber

SERVINGS: 4

Salsa
1 cup cherry tomatoes, cut in quarters
1 mango, diced
¼ cup diced green pepper
¼ teaspoon red pepper flakes
1 tablespoon plus 2 teaspoons lime juice
1½ teaspoons cumin

Fajitas
1 teaspoon red pepper flakes
1 teaspoon chili powder
1 teaspoon cinnamon
1 teaspoon cumin
1 pound beef flank steak
½ cup low-sodium barbecue sauce
Olive oil spray
2 medium red peppers, cut into thick slices
2 medium onions, cut into ½-inch slices
4 (6-inch) whole wheat tortillas, warmed

1. TO MAKE THE SALSA,tosscherry tomatoes, mango, green pepper, pepper flakes, lime juice, and cumin in a medium bowl.
2.COVER with plastic wrap and let stand at room temperature until serving time.
3. TO MAKE THE FAJITAS, in a separate bowl,mixpepper flakes, chili powder, cinnamon, and cumin; rub evenly onto both sides of steak.
4.PREHEATbroiler. Broil steak, turning every 5 minutes, to preference: 10 minutes total for rare, 15 minutes or more for well done. Each time you turn the steak, brush it with barbecue sauce.
5. MEANWHILE, in a large sauté pan sprayed with olive oil,sautéred peppers and onions until soft, about 5 minutes.
6. WHEN steak is done,let restfor 5 minutes. Cut steak across the grain into thin slices.
7. PLACEmeat and vegetables evenly down centers of tortillas; spoon 1 tablespoon of salsa on top of each, and roll up to enclose filling. Serve additional salsa on the side.

NUTRITION (per serving) 440 calories; 15 g fat (6 g sat); 75 mg cholesterol; 450 mg sodium; 39 g carbohydrate; 6 g fiber; 11 g sugars; 36 g protein

SERVINGS: 6

2 c frozen shelled edamame
1½ c fresh corn kernels (from 2 largs ears)
1½ c mango cubes (about 2)
1 c chopped tomato (about 1 large)
½ c chopped red onion
2 Tbsp chopped cilantro
1 Tbsp extra virgin olive oil
1 Tbsp fresh lime juice

1. COOKedamame per package directions. Drain and rinse under cold water. Transfer to large bowl.
2. STIRin corn, mango, tomato, onion, cilantro, oil, lime juice, ¾ tsp salt, and ¼ tsp pepper. Toss well.

NUTRITION(per serving) 160 cal, 9 g pro, 22 g carb, 5 g fiber, 5.5 g fat, 0.5 g sat fat, 303 mg sodium