Go mad for mangoes!
Friday 29 May 2009
It’s National Mango Week next week, and we’re celebrating for the second time! We love mangoes – they’re brilliant if you need a sugar fix, and we always feel better after spending an extra pound on some mango instead of a bag of sweets.
If their amazing taste isn't enough, mangoes work wonders when it comes to maintaining your health, with their immune-boosting vitamins and antioxidants putting up a fight against everything from hayfever to bad skin. They also contain fibre, which means they’re a much better carbohydrate option than refined carbs, as the sugar will be released slowly – they’re even popular with football players at half time!
We used to enjoy mango just as fruit, in smoothies or maybe the odd sorbet. But now, it’s been worked into savoury dishes, from salads and stir fries to curries and burgers.
You can eat it raw, dried or cooked, depending on your taste. It’s the natural fruit of India and the Phillipines, and we love it when it’s given a bit of spice.
Check out the recipes below if you want to add a taste of the exotic to your diet! There’s a starter, two main courses and dessert – something to suit everyone.
SWEET CHILLI CHICKEN AND MANGO SKEWERS
Preparation time: 20 minutes
Cooking time: 20 minutes
Serves: 4
Cost per portion: £1.68
Ingredients
6 tbsp Rubicon mango juice
4 tbsp sweet chilli sauce
2 tbsp soy sauce
2 tsp minced ginger
1 tsp minced garlic
1 red chilli, thinly sliced, optional
3 frozen skinless, boneless chicken breasts, thawed and cut into chunks
2 courgettes, sliced into 16 pieces
2 mangoes, stone removed, peeled and cut into cubes fresh coriander to garnish, optional
Method
In a large bowl mix together all the ingredients except the coriander. Cover and leave to marinate overnight or for at least 30 minutes. Thread alternatively onto soaked wooden or metal skewers.
Preheat a grill to high/hot. Arrange the skewers on a foil lined tray and cook for 8-10 minutes on either side basting with any remaining marinade as you cook. Serve scattered with fresh coriander and with lime wedges to squeeze over if liked.
Soaking wooden skewers for 30 minutes in cold water before using prevents them from catching fire or burning.
MANGO, COCONUT AND VEGETABLE CURRY
Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 4
Cost per portion: £1.58
1 tbsp vegetable oil
4 tbsp Korma curry paste (1/2 the amount if using Thai curry paste)
400ml Rubicon mango juice
2 large red skinned (pink fleshed) sweet potato, about 800g/1lb 12oz, peeled
and cut into chunks
250ml carton coconut cream
1 tsp cornflour
200g pack baby sweetcorn and mangetout
1 mango, stone removed, peeled and sliced
Heat the oil in a large deep saucepan and fry the curry paste for 1 minute. Stir in the mango juice and sweet potato, bring to the boil, cover and simmer over a low heat for 20 minutes.
Mix the coconut cream and cornflour together and stir into the saucepan. Add the vegetables and simmer uncovered for 5 minutes. Season to taste and serve with basmati rice and fresh coriander if liked.
To make the recipe with chicken: Substitute the sweet potato with 400g/14oz diced chicken. And fry off with the curry paste, then continue as above.
To make the recipe with prawns: Substitute the sweet potato with 350g/12oz raw prawns with the coconut milk and simmer until pink. If using cooked prawns these only need to warm through so add 2-3 minutes before the end of the cooking time.
MANGO AND PORK BURGERS
Ingredients
2 tsp arrowroot
150ml Rubicon mango juice
1 tsp Worcestershire sauce
3 mangoes, stoned removed, peeled and flesh finely chopped
500g minced pork, thawed if frozen
4 spring onions, trimmed and finely chopped
2 tbsp fresh chopped mint
1 medium egg, beaten
salt and freshly ground black pepper
1 little gem lettuce
4 burger buns, split
Method
Mix the arrowroot with a little of the mango juice until smooth and then add the Worcestershire sauce and simmer until thickened slightly. Stir in two-thirds of the mango and allow to cool. Season to taste.
Meanwhile, mix together the remaining mango, minced pork, spring onion, mint, salt and pepper and egg until well combined. Shape into four burgers and arrange on a foil lined tray. Grill under a preheated grill for 8-10 minutes on each side.
Fill the buns with some lettuce leaves, mango and pork burger and tomato and onion salad if liked. Serve with the mango chutney on the side.
MANGO AND LEMON BRULEE DESSERT
Preparation time: 6-8 minutes
Cooking time: 2 minutes
Serves: 4
Cost per portion: 86p
Ingredients
2 mangoes
225ml Rubicon mango juice
300ml double cream
6 tbsp lemon curd
50g caster sugar
Method
Run your finger around the skin of the mango to feel for the edge of the large stone in the centre. Cut 1/2 inch/1cm from each side of the stone to free the flesh. Remove the peel from around the stone and cut away as much flesh as possible and roughly chop. Do the same with the remaining mango pieces and divide between four dessert glasses. Pour over the mango juice to just cover.
Lightly whip the cream in a large bowl until it just holds its shape. Fold in four tablespoons of lemon curd and drizzle the remaining 2 tablespoons on top. Divide between the glasses.
Place the caster sugar into a small saucepan and heat gently until the sugar has melted and turned a golden caramel colour. Carefully drizzle over the top of the cream mixture. Serve immediately.