Mango

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A tropical fruit, oval in shape, which has a very juicy, sweet flavored, orange flesh. The skin of the mango is yellowish with an orange tinge when ripe. To check for ripeness, press the fruit lightly with a fingertip, fruit should yield slightly to the pressure. To ripen firm mangoes, place fruit in an open plastic or paper bag and let them set at room temperature. Ripening may take up to a week. Once ripened, store in the refrigerator for up to two weeks.

Mangos are available fresh (ripe, green, as a nectar, puree, or pulp), dried (pieces, strips and chunks of green mango), or ground into a powder. Fresh green mangos are often used in Asian, Indian and Mexican food dishes that may include meat where the fruit becomes a tenderizer or lentils where it enhances the dish with a somewhat spicy or tart flavor. Dried green mango, which needs to be rehydrated in warm water for several hours before using, is commonly used as a seasoning in India recipes where it is known as Amchur or various other similar names such as Amchoor or Amchor.

To cut fresh mango, cut lengthwise along the side of the mango pit, cutting off its flesh from one side. Repeat the same process on the other side and then cut the ends of the pit. Cut the remaining flesh from the pit. Using a small sharp knife peel the skin from the flesh. If you are going to dice or cube the slices, cut the slices, diced or cubed, before removing the skin but do not cut through it. Then turn skin inside out and slice the pieces away from the skin.

USDA Nutrition Facts

Serving Size1 cup, sliced
Calories65
Protein0g
Total Fat0g
Total Carbohydrates17g
Dietary Fiber1g
Sugars14g
Potassium156mg
Sodium2mg
Cholesterol0mg
Serving Size1 cup
Calories51
Protein0g
Total Fat5g
Total Carbohydrates13g
Dietary Fiber0g
Sugars12g
Potassium24mg
Sodium5mg
Cholesterol0mg
Serving Size1 tbsp
Calories70
Protein0g
Total Fat0g
Total Carbohydrates19g
Dietary Fiber1g
Sugars13g
Potassium66mg
Sodium4mg
Cholesterol0mg

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