Colorful Mango Cabbage Salad
Colorful Mango Cabbage Salad - Lush seasonal salad bowl for colder days topped with a mustard-yogurt dressing
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).
(Percentage of daily recommendation)
| Calorie | 566 cal. | (27 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 106.1 μg | (177 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.8 mg | (173 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 189 μg | (63 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 22.5 μg | (50 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 1,144 mg | (29 %) | ||
| Calcium | 277 mg | (28 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 237 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 1 lemon
- 4 ozs Mayonnaise
- 1 Tbsp grained Mustard
- 5 Tbsps Canola oil
- 4 ozs Yogurt (low-fat)
- salt
- peppers
- 1 pinch sugar
- 18 ozs Napa cabbage
- 18 ozs Red cabbage
- 1 Mango
- 1 red onion
- 4 Turkey cutlets (3-4 ounces each)
- 2 eggs
- 2 ozs breadcrumbs
- 4 Tbsps Sesame seeds
- 2 ozs Pastry flour
Kitchen utensils
Preparation steps
Cut lemon in half and squeeze juice. Measure 3 tablespoons juice and place in a large bowl.
Add mayonnaise, mustard, 1 tablespoon of canola oil and yogurt. Whisk until smooth and season with salt, pepper and 1 pinch of sugar.
Rinse both of the cabbages and cut out cores. Cut cabbages in half, then into very thin strips.
Peel the mango, cut flesh off of the pit and coarsely chop flesh. Peel and finely chop the onion.
Mix the red and white cabbage, mango and onion with the yogurt-mustard dressing and let stand for 30 minutes.
Meanwhile, rinse turkey cutlets, pat dry with paper towels and cut each in half crosswise to create 8 smaller cutlets.
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.
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.
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.
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).
Drain the cutlets on paper towels. Season the mango salad to taste with salt and pepper and serve with the turkey cutlets.
