THE ELECTRIC KITCHEN
Mango season inspires creative chefs
Beautiful fresh, ripe, local mangoes are showing up in farmers' markets and on neighborhood trees. The most popular way to enjoy mangoes is of course to eat them plain -- picked fresh from a tree, or cut up and baked into mango bread.
But these days, it's become popular to use them in appetizers, salads and main dishes. Here are a few ideas to get you started!
1 firm-ripe mango, chopped
1 red bell pepper, seeded and chopped
1 cup chopped green onion
1 hot chili pepper, seeded and minced
3 tablespoons olive oil
1/2 teaspoon grated lime rind
2 tablespoons lime juice
1 tablespoon white vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
Combine all ingredients; chill. Makes 3 cups.
Approximate nutritional analysis, per serving 1/4 cup serving: 50 calories, 3.5 g total fat, no saturated fat or cholesterol, 50 mg sodium, 5 g carbohydrate, 1 g fiber, 4 g sugar, no protein.
Fresh Greens with Mango-Ginger Vinaigrette
8 ounces Waimanalo mixed salad greens
Fried wun tun strips or finely shredded carrots for garnish (optional)
Diced fresh mango for garnish (optional)
2/3 cup fresh ripe mango pulp (about 1 mango)
1/2 tablespoon fresh lime or lemon juice
1/2 tablespoon fresh ginger juice
2 tablespoons rice vinegar
1 cup canola oil
To make dressing: Place mango pulp, lime juice, ginger juice and vinegar in blender or food processor; cover and blend well.
Reduce speed to low, remove feeder cap. Slowly add oil in a steady stream. Process or blend until dressing starts to thicken.
Place salad greens in large bowl. Just before serving, pour about 6 tablespoons dressing over salad; toss gently. Garnish with wun tun strips and diced mango. Serves 4.
Approximate nutritional analysis, per serving (not including optional ingredients): 140 calories, 14 g total fat, 1 g saturated fat, no cholesterol, 15 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 1 g protein.
Spareribs with Mango Sauce
4 pounds country-style spareribs
2 cups sliced ripe mangoes
1/2 cup brown sugar
1/3 cup ketchup
1/3 cup vinegar
2 tablespoons soy sauce
2 cloves garlic
2 teaspoons ginger
1 teaspoon salt
Dash of pepper
Preheat oven 450 degrees.
Place spareribs, meat side up, in shallow baking pan. Bake 45 minutes; pour off fat.
To make sauce: Put ingredients in blender; cover and blend until smooth.
Spoon sauce over ribs. Lower oven temperature to 350 degrees. Bake 1-1/2 hours or until done, basting every 15 minutes. Cut into serving pieces. Serves 4.
Approximate nutritional analysis, per serving (assumes half off sparerib fat is poured off): 700 calories, 33 g total fat, 13 g saturated fat, 110 mg cholesterol, greater than 1,500 mg sodium, 48 g carbohydrate, 2 g fiber, 44 g sugar, 50 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com