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Easy Broiled Mangoes from the AICR Test Kitchen
The American Institute for Cancer Research is dedicated to providing the public with evidence-based information to help them make the right lifestyle choices to lower their risk of developing many types of cancer. One way they do this is presenting tips on diet and nutrition by way of weekly dishes.
This week's dish is easy broiled mangoes.
The AICR writes:
Mango-mania! If you have not tried mangoes before, it’s time. Escape to the tropics this summer with this mango-luscious succulent dessert.
The mango, which probably originated India, Burma and Malaya, has been cultivated for at least 4000 years. There are hundreds of varieties with different flavors, textures, colors and uses. In the United States today, most mangoes come from Mexico, but some are grown in Florida and California. For this recipe we recommend the Ataulfo (Aht-ah-uhl-foe) mango, but any variety will do.
Ataulfo mangoes, also known as honey mangoes, are usually smaller, about palm size, with a buttery, creamy texture. They are golden yellow when ripe. No matter the variety you select, don’t focus on color, because it is not the best indicator of ripeness. Instead, select mangoes that give slightly when squeezed. Also, use your nose because mangoes have a fruity aroma at their stem end. If you purchase unripe mangoes, be sure to store them at room temperature. They will become sweeter and softer, and ripen over several days. Store ripe mangoes in the refrigerator up to five days or in the freezer up to 6 months.
Preparation of the mangoes starts with washing them well and ensuring you have a clean knife and cutting board. To cut the mango, we suggest two methods. Look for the oblong, flat seed pit by finding the “eye” on the mango. Then lay the mango with the eye facing you and cut ¼-½-inch to the right and left of the eye, resulting in two “cheeks.” What remains of the center will be mostly mango seed. Or, stand the mango stem end down or up and slice ¼-½-inch off center to the right and left of the vertical axis. Using a mango pitter is another option if you are willing to spend $10-15.
Dressing the mangoes with brown sugar, honey and orange juice and then broiling them briefly, creates an even more mango-licious experience that you and your guests will fall mango-in-love! Not to mention the bonus of eating a tropical fruit that is considered an excellent source of health-promoting vitamin C and beta-carotene and other promising cancer-fighting polyphenolic bioactive compounds for dessert.
Easy Broiled Mangoes
- 2 ripe mangoes, Ataulfo, Keitt or other variety
- 4 tsp. brown sugar
- 2 tsp. honey, optional
- 4 tsp. orange juice
- 1 lime, cut into wedges
Turn on broiler.
Slice mango lengthwise ½-inch from center line to avoid pit. Rotate mango and slice other side, resulting in two “cheeks.” Save center portion for another use. Repeat with second mango. Carefully cut ½-inch cross-hatch pattern on a diagonal in pulp without cutting through mango skin.
Sprinkle a teaspoon of brown sugar over each mango, then evenly drizzle honey, if using, and orange juice. Set mangoes on baking sheet.
Broil mangoes until tops are golden, about 5 to 8 minutes. Serve mangoes in peel with lime wedges for squeezing over top and use teaspoon to scoop out pulp.
Makes 4 servings.
Per serving: 92 calories, <1 g total fat (0 g saturated fat), 24 g carbohydrate, 1 g protein, 2 g dietary fiber, 4 mg sodium.