Glass Noodle Salad with Mango and Shrimp

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Glass Noodle Salad with Mango and Shrimp
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Health Score:
7,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
461
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie461 kcal(22 %)
Protein20.97 g(21 %)
Fat11.44 g(10 %)
Carbohydrates70.73 g(47 %)
Sugar added0 g(0 %)
Roughage2.78 g(9 %)
Vitamin A113.13 mg(14,141 %)
Vitamin D0 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.05 mg(5 %)
Niacin1.64 mg(14 %)
Vitamin B₆0.22 mg(16 %)
Folate47.4 μg(16 %)
Pantothenic acid0.26 mg(4 %)
Biotin0.39 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C58.89 mg(62 %)
Potassium399.2 mg(10 %)
Calcium85.19 mg(9 %)
Magnesium40.09 mg(13 %)
Iron2.45 mg(16 %)
Iodine0.52 μg(0 %)
Zinc1.41 mg(18 %)
Saturated fatty acids1.64 g
Cholesterol119.79 mg

Ingredients

for
4
For the salad
200 grams Glass noodles (may substitute cooked, cooled Spaghettini)
250 grams shrimp (ready to cook)
½ red Bell pepper
½ green Bell pepper
½ bunch scallions
125 grams small button Mushroom
2 garlic
1 small Mango
3 tablespoons vegetable oil
salt
freshly ground peppers
5 tablespoons soy sauce
4 tablespoons White vinegar
2 tablespoons Mango chutney (from a jar)
1 teaspoon freshly grated ginger
For the sesame chips
2 plates Spring roll dough sheet (Asian-style)
sesame oil
Sesame seeds
How healthy are the main ingredients?
soy saucegingergarlicMangosaltsesame oil

Preparation steps

1.

For the salad: Cook noodles in a pot of boiling water for 1 minute, then immediately rinse in cold water and drain.

2.

For the sesame chips: Coat the spring roll sheets with a little sesame oil and sprinkle with sesame seeds. Place on a parchment-lined baking sheet and bake in preheated oven (200°C/approximately 400°F) until crispy, 2-3 minutes. Remove and let cool.

3.

Rinse bell peppers, trim, cut in half, remove seeds, remove all white ribs and cut into small pieces. Trim scallions, rinse and cut into 1 cm (approximately 1/2-inch) wide rings.

4.

Clean mushrooms and halve or quarter depending on size. Peel garlic and chop finely. Peel mango and cut the flesh into thin slices off pits.

5.

Mix soy sauce, vinegar, mango chutney, ginger, sugar and chili powder in a bowl.

6.

Heat the oil in a wok or large frying pan and fry the prepared vegetables over high heat for 4 minutes while stirring. Add shrimp and cook another 2 minutes. Season with salt and pepper and mix in the mango slices.

7.

Pour the prepared sauce over vegetables and bring to a boil again. Cut the glass noodles into bite-sized lengths with kitchen shears. Arrange the glass noodles in bowls, top with the vegetable mixture and serve garnished with sesame chips.