Mango season is in full swing from June through October. Among the more than 500 mango varieties, the most popular in Hawaii are Haden, Rapoza and Pirie, with Haden the easiest to find.
Local farmers markets are the best places to find fresh mangoes of any variety. The fruits are mostly eaten fresh, but can easily be made into ice cream, salsa, preserves, juice and a wide variety of baked desserts.
>> Tip: mango skin contains urushiol, a toxin also found in poison ivy. Eating the skin can cause itching and a rash.
This week try some sweet and delicious mango recipes.
MANGO SALSA CHICKEN
By Hawaiian Electric Co.
- 4 boneless, skinless chicken breasts
- 1 egg
- 1/4 cup milk
- 1 cup panko (Japanese bread crumbs)
- 1/4 cup olive oil
- 1 sprig fresh cilantro, for garnish
>> Salsa:
- 1 fresh, ripe mango, peeled and diced
- 1/2 red onion, finely diced
- 1 bunch Chinese parsley, finely chopped
- 1/2 green bell pepper, minced
- 1 fresh red chili pepper, seeded and chopped
- 2 tablespoons lime juice
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
In a small bowl, combine salsa ingredients; refrigerate until ready to serve.
Lightly pound chicken breasts with a mallet to flatten.
In a small bowl, beat egg and milk together. Coat chicken in egg mixture, then in panko.
Pan-fry chicken in olive oil on medium heat until chicken is cooked through and juices run clear. Drain and serve with salsa. Garnish with cilantro leaves. Serves 4.
Approximate nutritional information, per serving: 500 calories, 20 g total fat, 3.5 g saturated fat, 170 mg cholesterol, 450 mg sodium, 34 g carbohydrate, 3 g fiber, 15 g sugar, 44 g protein.
GREEN MANGO SALAD
By Hawaiian Electric Co.
- 4 green mangoes, peeled and julienned
- 2 medium shallots, thinly sliced
- 1/2 cup unsalted, dry-roasted peanuts, coarsely chopped
- 1/2 cup fresh Chinese parsley leaves
- 1/4 cup fresh mint leaves
- 2 tablespoons toasted sesame seeds
- Kosher salt, to taste
>> Dressing:
- 2 red or green Thai chilies, with seeds, chopped
- 1 clove garlic, chopped
- 1/2 cup fresh lime juice
- 1/4 cup fish sauce (such as nam pla or nuoc nam)
- 2 tablespoons vegetable oil
- 2 teaspoons light brown sugar
Puree dressing ingredients in a blender until smooth. Refrigerate until ready to use.
In a large bowl, toss mangoes, shallots, peanuts, parsley, mint and sesame seeds. Toss with dressing; season with salt. Serve immediately. Serves 8.
Approximate nutritional information, per serving: 220 calories, 10 g total fat, 1.5 g saturated fat, no cholesterol, 700 mg sodium, 32 g carbohydrate, 4 g fiber, 26 g sugar, 5 g protein.
THAI STICKY MANGO RICE (KHAO NIAO MAMUANG)
By Hawaiian Electric Co.
- 1 cup uncooked sticky rice
- 1 cup coconut milk
- 2 tablespoons sugar
- 2 pinches salt
- 1 ripe mango, peeled and sliced
Soak rice in enough water to cover at least 1 hour or overnight.
Put clean water in bottom of a steamer and line top section with cheesecloth. Pour sticky rice onto the cheesecloth, cover and steam on medium to high heat about 20 minutes. Rice will be translucent when done. Set aside in a dish.
In a small pot on medium heat, warm coconut milk. Stir constantly as milk simmers; 3 minutes. Do not over-boil or milk will curdle. Add sugar and salt. Remove from heat.
Pour 3/4 of hot coconut milk over rice. Let sit 5 minutes. Rice will absorb the milk and will be a little mushy. Spoon additional coconut milk on top of rice when serving. Top with mango. Serves 2.
Approximate nutritional information, per serving: 720 calories, 25 g total fat, 22 g saturated fat, no cholesterol, 300 mg sodium, 118 g carbohydrate, 4 g fiber, 36 g sugar, 10 g protein.
More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.
