Tropical Fruit Salad with Spicy Coconut Dressing
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
222
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 222 cal. | (11 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 11.3 μg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 137 mg | (144 %) | ||
| Potassium | 595 mg | (15 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 35 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 3 ripe Mangoes (about 450 grams)
- 1 Pineapple (1.2 kg)
- 2 Papaya (about 350 grams)
- 2 Red chili peppers
- 100 milliliters Orange juice (freshly squeezed)
- 100 milliliters Coconut milk (unsweetened)
- ½ Tbsp cornstarch
- 3 Tbsps White vinegar
- 4 Tbsps vegetable oil
- salt
- peppers (freshly ground)
- 1 tsp sugar
- 1 bunch cilantro
Preparation steps
1.
Peel mango, cut flesh away from pit, then cut into wedges. Cut off pineapple rind, quarter lengthwise and remove core. Peel, halve and remove seeds from papaya. Cut pineapple and papaya into slices. Halve chile peppers, remove seeds and ribs and finely chop.
2.
To make dressing: Bring orange juice and coconut milk to a boil. Whisk cornstarch with a little cold water and add to orange juice mixture. Bring to a boil again. Simmer, stirring until slightly thickened. Let cool, mix in vinegar and oil and season with salt, pepper, sugar and chiles.
3.
Gently combine fruit with dressing. To serve, sprinkle with coarsely chopped cilantro leaves.
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