Mango Sphetti
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
595
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 595 cal. | (28 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 44.6 μg | (74 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 34 mg | (283 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 25.6 μg | (57 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,233 mg | (31 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 306 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 26 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 75 grams Whole Wheat Spaghetti
- salt
- 1 ripe Mango (about 250 grams or 8.8 ounces)
- 1 white onion
- 2 Turkey cutlets (about 200 grams or 7 ounces)
- 3 Tbsps Canola oil
- cayenne pepper
- ground coriander
- 2 Tbsps minced cilantro (or parsley)
Preparation steps
1.
Boil spaghetti in plenty of salted water until al dente and drain.
2.
Meanwhile, peel mango, cut flesh from core and julienne. Peel and slice onion. Rinse turkey with cold water, pat dry with paper towels, remove fat and tendons and season with salt.
3.
Heat 1 tablespoon oil in a nonstick pan and cook turkey on both sides until golden. Remove and keep warm, wrapped in aluminum foil.
4.
Add remaining oil to pan and cook onion until soft. Add mango and cook until they have browned.
5.
Add pasta to pan. Cook for 1 minute and season with salt, cayenne and coriander.
Plate mango spaghetti on 2 plates and top with turkey. Serve garnished with cilantro.
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