Is your family tired of eating the same thing for breakfast, lunch or dinner? Not sure if trying a new recipe fits into your busy schedule? It’s easier than you think to break out of the usual routine, especially when you have these quick, kid-friendly recipes that bring a taste of the tropics to your meals.
Mangos make the difference in these recipes – adding a splash of color and vibrant flavor to a savory breakfast burrito, hot panini or a tasty salmon and veggie dinner. And adding mango to the menu provides plenty of good nutrition. Mangos are an excellent source of vitamins C and A. Vitamin C promotes healthy immune function, while vitamin A is important for vision and bone growth.
For more quick and easy recipes for your busy weeknights, visit www.mango.org.
When choosing a mango, don’t rely on color alone. Instead, gently squeeze the mango. A ripe mango will be firm with just a little give, like a ripe peach or avocado. If your mango isn’t ripe, keep it out on the counter; it will continue to ripen at room temperature, becoming sweeter and softer over several days. Once ripe, move it to the refrigerator, where whole, ripe mangos will keep for up to five days.
Chicken and Mango Panini
Serves 4
1/2 loaf Italian bread, (8, 1/2-inch slices)
8 slices deli-sliced mozzarella cheese
1/2 cup whole basil leaves
1/2 red onion, sliced thin
1 large mango, peeled, pitted and sliced thin
2 cooked chicken breasts (about 1 pound total), sliced thin
Layer half of the cheese on 4 slices of bread; divide basil, red onion, mango, chicken and remaining cheese among bread slices. Top with second slice of bread.
Heat grill pan, panini press or large non-stick skillet over medium-high heat; spray with non-stick cooking spray. Place 2 sandwiches in pan (close lid or weigh down sandwiches in skillet with heavy pot). Cook sandwiches until bread is golden brown and cheese is melted, about 4 minutes per side. Repeat with remaining sandwiches.
Nutrition Information: Each serving (1 sandwich) contains 438 calories, 40g carbohydrate (13% Daily Value), 3g fiber (11% Daily Value), 40g protein (81% Daily Value), 12g fat (19% Daily Value), 6g saturated fat (28% Daily Value), 100mg cholesterol (33% Daily Value), 746mg sodium (31% Daily Value), and 644mg potassium (18% Daily Value).
Making Panini Without a Press
Don’t have a panini press? No worries – you just need a non-stick pan and one of these everyday items:
-Cast iron skillet
-Tea kettle weighted down with water
-Brick wrapped in aluminum foil
-Pot, weighted down with canned goods
All you need to do is:
-Preheat the non-stick pan.
-Spray the bottom skillet with non-stick cooking spray.
-Add sandwich.
-Spray bottom of weighted object with non-stick cooking spray, place on top of sandwich.
Mango, Sausage and Potato Breakfast Burritos
Serves 4
9 ounces (about 5) small red potatoes, washed and diced
2 teaspoons olive oil
8 ounces spicy sausage, casings removed
1 large mango, peeled, pitted and diced
6 tablespoons shredded Monterey Jack cheese
1 tablespoon chopped cilantro
4 small whole wheat tortillas
In medium microwave-safe bowl, toss diced potatoes with oil and cover tightly with plastic wrap. Microwave until cooked through, about 5 minutes. Drain potatoes, set aside.
In medium non-stick skillet, cook sausage until no longer pink and internal temperature reaches 170∞F, about 10 minutes. Remove from pan with slotted spoon; drain and cool on paper towel-lined plate.
Heat same skillet over medium heat and add potatoes. Cook until golden brown, about 5 minutes. Transfer hot potatoes to large bowl and mix with cooked sausage, mango, cheese, and cilantro. Divide sausage and potato mixture among tortillas.
Nutrition Information: Each serving (1 burrito) contains 455 calories, 40g carbohydrate (13% Daily Value), 5g fiber (20% Daily Value), 19g protein (37% Daily Value), 26g fat (40% Daily Value), 3g saturated fat (15% Daily Value), 13mg cholesterol (4% Daily Value), 218mg sodium (9% Daily Value), and 390mg potassium (11% Daily Value).
Salmon in Foil Packets with Mangos, Carrots and Sugar Snap Peas
Serves 4
4 salmon fillets (about 6 ounces each), skin removed
Salt and pepper
1 large mango, peeled, pitted and diced
1 cup matchstick cut carrots
1 cup sugar snap peas, stems snapped off and strings removed
4 tablespoons low sodium soy sauce
1 tablespoon butter, cut into 4 pieces
Preheat oven to 450F. Cut 8, 12-inch squares of heavy-duty foil. Pat salmon dry and season with salt and pepper.
Place 1 piece of salmon on 1 piece of cut foil. Top each with diced mango, carrots and sugar snap peas. Pour 1 tablespoon soy sauce on top of salmon and veggies, top with 1 piece of butter. Place second piece of foil over salmon and veggies. Fold foil pieces together, sealing around all 4 sides, creating approximately a 7-inch square. Repeat with remaining ingredients and foil. Place on rimmed baking sheet and bake for 15 to 20 minutes, depending on desired doneness of salmon.
Note: Your favorite firm white fish such as tilapia can be substituted for salmon. Just purchase same size fillets and follow recipe.
Nutrition Information: Each serving (1/4 recipe) contains 439 calories, 13g carbohydrate (4% Daily Value), 2.3g fiber (9% Daily Value), 37g protein (74% Daily Value), 26g fat (40% Daily Value), 7g saturated fat (35% Daily Value), 101mg cholesterol (34% Daily Value), 868mg sodium (53% Daily Value), and 875mg potassium (25% Daily Value).
Source: National Mango Board
Courtesy Family Features
