EatSmarter exclusive recipe

Spicy Mango Salad

with Feta Cheese
4.57143
Average: 4.6 (7 votes)
(7 votes)
Spicy Mango Salad

Spicy Mango Salad - Unusually good: Savory mango salad

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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
217
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pecorino cheese, even low fat varieties, is particularly rich in calcium, which is good for the bones. Researchers believe that the mineral can reduce the risk of colon cancer as much as 12 percent when you consume 1000 milligrams per day.

In the tropics, mangos are washed before they are prepared -- this is always good to do, even though you peel the skin off. Otherwise, when you peel the mango, harmful residues could migrate into the flesh.

1 serving contains
(Percentage of daily recommendation)
Calorie217 kcal(10 %)
Protein4 g(4 %)
Fat4 g(3 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.4 mg(29 %)
Folate113 μg(38 %)
Pantothenic acid0.6 mg(10 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C125 mg(132 %)
Potassium571 mg(14 %)
Calcium69 mg(7 %)
Magnesium65 mg(22 %)
Iron1.4 mg(9 %)
Iodine13 μg(7 %)
Zinc0.5 mg(6 %)
Saturated fatty acids2.1 g
Uric acid52 mg
Cholesterol7 mg
Development of this recipe:

Ingredients

for
1
Ingredients
1
small ripe Mango (about 10-11 ounces)
4
1 sprig
½
freshly ground Pepper
Feta cheese (9% fat)
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Bowl, 1 Citrus juicer, 1 Tablespoon

Preparation steps

1.
Spicy Mango Salad preparation step 1

Peel mango, cut flesh into thick slices around the pit, then cut into cubes and place in a bowl.

2.
Spicy Mango Salad preparation step 2

Rinse herbs and shake dry. Thinly slice chives. Pluck basil leaves and reserve some for garnish. Cut the rest into thin strips.

3.
Spicy Mango Salad preparation step 3

Squeeze out lemon juice and add to mango along with chives and basil strips. Season with pepper and let stand for 10 minutes.

4.
Spicy Mango Salad preparation step 4

Arrange mango salad on a platter. Pat feta cheese dry with paper towels and crumble over the salad. Garnish with basil leaves and serve immediately.