By Request

By Kekoa Catherine Enomoto

Wednesday, April 15, 1998

File photo
Mango chutney enhances meats, such as
grilled lamb steaks or ham.

Turn windfall
into good eating

Preserve fallen green mangoes for
later use in relishes and salads

MARK Suiso sent an SOS after last week's gusty winds knocked down bushels of green mangoes. "What do you do when you have so many mangoes that fall?" he pleaded.

Marilyn Harris, author of "Mangos, Mangos, Mangos" and "Tropical Fruit Cookbook," recommends placing peeled, seeded green mango in a food processor with a cheese-grater attachment.

"It makes lovely, long shreds that are good in any type of cole slaw, relishes and salads," she said.

Harris freezes shredded or chopped green mango in ziplock bags for at least six months. She serves green mango slices with brie, and adds finely chopped green mango to dips, poultry, fish stuffings, even brownies.

Try recipes for green-mango chutney, salsa, salad and pickles.


Lamb steaks with mango chutney

From American Lamb Council

4 lamb leg center-cut steaks, 1-inch thick

bullet Chutney:
3-1/2 pounds green mangoes
4 ounces fresh ginger, diced
3-1/2 cups sugar
1-1/2 cups vinegar
4 tablespoons Worcestershire sauce
2 large cloves garlic, minced
1 cup onion, chopped
1/2 cup seedless raisins
1/2 cup white raisins
3/4 cup lime juice
3/4 teaspoon ground ginger
1 chile pepper, crushed

Peel and slice fruit 1/4-inch thick. Cover for 24 hours with brine made with 2 tablespoons salt to 1 quart water. Drain.

Cook ginger in water to cover until almost tender. Drain; reserve water. Mix 4 tablespoons of reserved ginger water, sugar, vinegar, Worcestershire sauce and garlic. Bring to a boil. Add mangoes. Cook until fruit color brightens. Remove from syrup. Add ginger and remaining ingredients. Cook until onions are soft and mixture is desired thickness. Return fruit to syrup. Return to heat and bring to a boil. Pour into hot sterilized jars; seal. Makes 2-1/2 pints.

Grill steaks 5 to 7 minutes per side. Serve with mango chutney. Makes 4 servings.

bullet Approximate nutritional analysis per serving: 613 calories, 26 grams total fat, 156 milligrams cholesterol, 116 milligrams sodium.*


Grilled ahi with mango salsa

From New York Times

4 ahi (tuna) steaks, 8 ounces each and 1-1/2 inches thick
2 tablespoons vegetable oil

bullet Salsa ingredients:
1 green mango, peeled, pitted and roughly chopped
1 small red bell pepper, seeded and sliced into short, thin slices
1 small red onion, sliced into long, thin slices
1/4 cup roughly chopped fresh cilantro
1 medium clove garlic, minced
1 fresh chile, finely chopped
1/4 cup pineapple juice
6 tablespoons fresh lime juice
Salt and freshly ground black pepper to taste

Combine salsa ingredients to taste. Mix well; refrigerate.

Rub tuna with oil and sprinkle with salt and pepper to taste. For medium-rare tuna, grill over medium hot fire about 3 minutes each side. For more well done, check after 5 minutes.

Serve tuna with mango salsa. Makes 4 servings.

bullet Approximate nutritional analysis per serving: 285 calories, 5 grams fat, 75 milligrams cholesterol, 70 milligrams sodium (before salting).*


Mangoes with cucumbers and sesame

From New York Times

1/4 cup sesame seeds
1 green mango, peeled, pitted and thinly sliced or shredded or thinly sliced
1 cucumber, halved, then cut into finger-sized spears
1 red onion, thinly sliced
2 tablespoons roughly chopped fresh mint
1 tablespoon minced fresh ginger
1/2 cup red wine vinegar
Salt and fresh white pepper

Toast sesame in saute pan 2 to 3 minutes over medium heat, shaking frequently, or until they release a wisp of smoke. Cool.

Combine mango, cucumber, onion, mint, ginger and vinegar. Season to taste with salt and pepper. Sprinkle liberally with sesame. Makes about 2-1/2 cups.

bullet Approximate nutritional analysis per serving: 100 calories, 4 grams fat, no cholesterol, 6 milligrams sodium (before salting).*


Orange green-mango pickle

From New York Times

2 tablespoons olive oil
1 onion, thinly sliced
1 red bell pepper, thinly sliced
2 green mangoes, peeled, pitted and cut into bite-size chunks
3 tablespoons minced fresh chile
1 tablespoon minced garlic
2 cups fresh orange juice
1 cup red wine vinegar
1/3 cup chopped fresh oregano
Salt and fresh black pepper

Heat olive oil in saute pan over medium heat until hot but not smoking. Add onion and cook, stirring frequently, until transparent, 5 to 7 minutes. Add red bell pepper and mangoes and cook, stirring frequently, for 5 minutes. Add chile and garlic; cook, still stirring, for 1 more minute.

Add orange juice and vinegar. Bring to boil, reduce heat o medium low, then simmer 5 minutes. Remove from heat, add oregano, salt and pepper. Mix. Cool. Makes about 5 cups.

bullet Approximate nutritional analysis per serving: 45 calories, 2 grams fat, no cholesterol, 2 milligrams sodium (before salting).*

Send queries along with name and phone number to:
By Request, Honolulu Star-Bulletin Food Section,
P.O. Box 3080, Honolulu 96802.
Or send e-mail to

Asterisk (*) after nutritional analyses in the
Body & Soul section indicates calculations by Joannie Dobbs of
Exploring New Concepts, a nutritional consulting firm.

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