Juicy and sweet, mangoes are referred to as the “fruit of the gods” in many countries. Mangoes range in size and skin color — from green to yellow, orange and even red. The flesh is usually golden yellow with a velvety, luscious texture. These fragrant fruits clock in at about 100 calories per cup, and they’re high in fiber as well as vitamins C and A. Mangoes also contain zeaxanthin, an antioxidant that plays an important role in vision. Satisfying on their own, mangoes are also delicious in a variety of dishes. Here are nine of our favorite mango recipes.
1. TEQUILA LIME CHICKEN WITH GRILLED PINEAPPLE MANGO SALSA | RECIPE RUNNER
Just to be clear, the tequila is in the marinade of this grilled chicken dish. Paired with a smoky-sweet grilled pineapple salsa, this meal is a welcome shakeup to your taco Tuesday routine. Serve as is, with a side of rice or in tortillas for tacos. Recipe makes 4 servings.
Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 77mg; Sodium: 95mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 24g; Protein: 27g
2. SPICY MANGO & AVOCADO RICE BOWL | LOVE AND LEMONS
Mango and avocado alone are winners. Pair them with a spicy coconut-peanut-lime sauce and you’ve got a perfect blend of sweet, creamy flavors that uplifts any ordinary bowl. Recipe makes 4 servings.
Nutrition (per serving): Calories: 343; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 43g; Dietary Fiber: 8g; Sugar: 16g; Protein: 15g
3. COCONUT-LIME RICE NOODLE SALAD | CLEAN EATING
On the lighter side of satisfaction, this tangy coconut-lime noodle salad gets its fiber from the mango and red bell pepper. Make it ahead of time and add lean protein for a fresh, healthy, brown-bag lunch. Recipe makes 2 servings.
Nutrition (per serving): Calories: 325; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 116mg; Carbohydrate: 43g; Dietary Fiber: 8g; Sugar: 12g; Protein: 5g
4. QUINOA TACO SALAD | LOVE & ZEST
Bursting with fresh mango, black beans, quinoa and crunchy tortilla chips, this colorful taco salad is the perfect way to get in your greens and whole grains at lunchtime. Recipe makes 1 serving.
Nutrition (per serving): Calories: 344; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 216mg; Carbohydrate: 37g; Dietary Fiber: 16g; Sugar: 12g; Protein: 12g
5. MANGO GUACAMOLE | FIT FOODIE FINDS
Elevate your guacamole game with a tropical twist — mango. Mixed with bright and juicy chunks of mango, this fruity guacamole is sweet, salty and tangy all at once. Dig in with your favorite tortilla chip for an irresistible snack. Recipe makes 4 servings.
Nutrition (per serving): Calories: 171; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 288mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 6g; Protein: 2g
6. ZESTY MANGO SPIRALIZED CUCUMBER SALAD | COTTER CRUNCH
Too hot to cook? Whip up this refreshing cucumber salad in less than 10 minutes. Curly, crisp spiralized cucumber is topped with nutty quinoa, sweet mangoes and tart cranberries. Top with pumpkin or sesame seeds for an extra crunch and dose of healthy fats. Recipe makes 2 servings.
Nutrition (per serving): Calories: 167; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 153mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 12g; Protein: 5g
7. MANGO GREEN TEA POPS | MINIMALIST BAKER
As the weather heats up, you can cool down with an antioxidant-packed sweet treat. Creamy and naturally sweetened, these two-toned popsicles are made with just five ingredients — mango, matcha powder, coconut milk, agave (or preferred sweetener) and lemon juice. Recipe makes 6 popsicles.
Nutrition (per serving): Calories: 93; Total Fat: 5g; Saturated Fat: 3.5g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 16mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 9g; Protein: 1g
8. MANGO LASSI | COOKING LIGHT
This yogurt-based drink, popular in India, contains just five ingredients. Use ripe mango, or frozen mango chunks, to save time. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 143; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 84mg; Total Carbohydrate: 26g; Dietary Fiber: 1g; Sugars: 23g; Protein: 7g
9. MANGO-PINEAPPLE YOGURT BOWL | MYFITNESSPAL’S RECIPES
This mango-pineapple yogurt bowl is a tropical breakfast treat. Use plain yogurt then add chunks of pineapple, mango and toasted coconut flakes as natural sweeteners. Plain yogurt is an excellent breakfast choice because it contains probiotics (i.e., good bacteria) and a good dose of protein, calcium and vitamin D. Recipe makes 1 serving.
Nutrition (per serving): Calories: 334; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 32g; Protein: 16g
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