EatSmarter exclusive recipe

Colorful Mango Cabbage Salad

with Sesame-Turkey Cutlets
4.5
Average: 4.5 (2 votes)
(2 votes)
Colorful Mango Cabbage Salad

Colorful Mango Cabbage Salad - Lush seasonal salad bowl for colder days topped with a mustard-yogurt dressing

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
566
calories
Calories

Healthy, because

Even smarter

Nutritional values

Just under two thirds of your daily vitamin E requirement is provided by one serving! The fat-soluble vitamin is considered a natural skin protection from the outside and inside. The fibre, which is also abundant, promotes a healthy blood sugar level.

Particularly hearty and a little bit more fibre: Use wholemeal breadcrumbs, which, by the way, can be made from stale wholemeal rolls (ideal for this: food processor).

1 serving contains
(Percentage of daily recommendation)
Calorie566 kcal(27 %)
Protein37 g(38 %)
Fat28 g(24 %)
Carbohydrates39 g(26 %)
Sugar added1 g(4 %)
Roughage9 g(30 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.5 μg(3 %)
Vitamin E9.1 mg(76 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin20.8 mg(173 %)
Vitamin B₆1 mg(71 %)
Folate189 μg(63 %)
Pantothenic acid2 mg(33 %)
Biotin22.5 μg(50 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C123 mg(129 %)
Potassium1,144 mg(29 %)
Calcium277 mg(28 %)
Magnesium132 mg(44 %)
Iron4.9 mg(33 %)
Iodine19 μg(10 %)
Zinc4.1 mg(51 %)
Saturated fatty acids5.9 g
Uric acid237 mg
Cholesterol129 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 lemon
4 ounces Mayonnaise
1 tablespoon grained Mustard
5 tablespoons Canola oil
4 ounces Yogurt (low-fat)
salt
peppers
1 pinch sugar
18 ounces Napa cabbage
18 ounces Red cabbage
1 Mango
1 red onion
4 Turkey cutlets (3-4 ounces each)
2 eggs
2 ounces breadcrumbs
4 tablespoons Sesame seeds
2 ounces Pastry flour
How healthy are the main ingredients?
Red cabbageNapa cabbageMayonnaiseSesame seedsMustardsugar
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Citrus juicer, 1 large Bowl, 1 Tablespoon, 1 Whisk, 1 Large knife, 1 Peeler, 1 Salad server, 1 Plastic wrap, 1 Meat mallet (or heavy-bottomed pot), 3 deep Plates (or shallow bowls), 1 Fork, 1 large Non-stick pan, 1 Slotted spatula, 1 Paper towel

Preparation steps

1.
Colorful Mango Cabbage Salad preparation step 1

Cut lemon in half and squeeze juice. Measure 3 tablespoons juice and place in a large bowl.

2.
Colorful Mango Cabbage Salad preparation step 2

Add mayonnaise, mustard, 1 tablespoon of canola oil and yogurt. Whisk until smooth and season with salt, pepper and 1 pinch of sugar. 

3.
Colorful Mango Cabbage Salad preparation step 3

Rinse both of the cabbages and cut out cores. Cut cabbages in half, then into very thin strips.

4.
Colorful Mango Cabbage Salad preparation step 4

Peel the mango, cut flesh off of the pit and coarsely chop flesh. Peel and finely chop the onion.

5.
Colorful Mango Cabbage Salad preparation step 5

Mix the red and white cabbage, mango and onion with the yogurt-mustard dressing and let stand for 30 minutes. 

6.
Colorful Mango Cabbage Salad preparation step 6

Meanwhile, rinse turkey cutlets, pat dry with paper towels and cut each in half crosswise to create 8 smaller cutlets. 

7.
Colorful Mango Cabbage Salad preparation step 7

Place turkey cutlets on a layer of plastic wrap. Cover with another layer of plastic wrap and flatten the cutlets with a meat mallet. Season cutlets with salt and pepper.

8.
Colorful Mango Cabbage Salad preparation step 8

Crack eggs into a deep plate and whisk with a fork. On a separate plate, mix breadcrumbs and sesame seeds. Place flour on a third plate.

9.
Colorful Mango Cabbage Salad preparation step 9

Roll turkey cutlets in flour and gently tap to remove excess flour. Dip flour-coated cutlets in the egg mixture and then the breadcrumb mixture. Ensure that all the cutlets are evenly coated with breadcrumbs. 

10.
Colorful Mango Cabbage Salad preparation step 10

Heat the remaining canola oil in a large non-stick pan. Fry cutlets over medium heat until golden brown and cooked through, 2-3 minutes on each side (if necessary, divide into in 2 batches, using half of the oil for each batch). 

11.
Colorful Mango Cabbage Salad preparation step 11

Drain the cutlets on paper towels. Season the mango salad to taste with salt and pepper and serve with the turkey cutlets.