Spicy Mango Salad
Spicy Mango Salad - Unusually good: Savory mango salad
Healthy, because
Even smarter
Nutritional values
Pecorino cheese, even low fat varieties, are 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.
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 125 mg | (132 %) | ||
| Potassium | 571 mg | (14 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 7 mg |
Kitchen utensils
Preparation steps
Peel mango, cut flesh into thick slices around the pit, then cut into cubes and place in a bowl.
Rinse herbs and shake dry. Thinly slice chives. Pluck basil leaves and reserve some for garnish. Cut the rest into thin strips.
Squeeze out lemon juice and add to mango along with chives and basil strips. Season with pepper and let stand for 10 minutes.
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.
