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Mangos a sweet addition to stir-fry

July 1, 2014 - 7:57am

June and July are the height of the mango season in Miami. The sweet mangos and their juice add just the right sweet touch to this soy sauce-and-vinegar based stir-fry. Red peppers and green snow peas make this a pretty and quick summer dinner.

The recipe calls for mango cubes. Here is a quick way to make them.

Slice off each side of the mango as close to the seed as possible. Take the mango half in your hand, skin side down. Score the fruit in a crisscross pattern through to the skin. Bend the skin backwards so that the cubes pop up. Slice the cubes away from the skin. Score and slice any fruit left on the pit.

This meal contains 686 calories with 28 percent of calories from fat.

Helpful Hints

n Fresh or steamed Chinese noodles can be found in the refrigerated produce section of the supermarket.

n For easy stir-frying, place all of the prepared ingredients on a cutting board or plate in order of use. You won’t have to look at the recipe once you start to cook.

n For best results make sure your wok is very hot.

Shrimp and mango stir-fry

1/4 pound steamed or dry Chinese noodles

1 ripe medium mango, cubed (1 cup)

1 cup sliced onion

1 cup sliced red bell pepper

3/4 pound peeled shrimp

1/4 pound fresh snow peas, trimmed (about 2 cups)

1/4 cup cashew nuts

3 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

2 tablespoons chopped fresh ginger or 2 teaspoons ground ginger

1 teaspoon minced garlic

2 teaspoons cornstarch

Several drops hot sauce

4 teaspoons sesame oil, divided use

Place water for noodles on to boil. Cut mango into cubes. (See method described above.) Place onion, red pepper, shrimp, snow peas, mango and cashew nuts on a cutting board in order of use. Mix soy sauce, rice wine vinegar, ginger, garlic, cornstarch and hot sauce together in a small bowl.

When water comes to a boil, add noodles. Boil 2 minutes, drain and rinse under cold water. Set aside. Heat 2 teaspoons sesame oil in a wok or skillet over high heat. When oil is smoking, add the onion and red pepper. Stir-fry 2 minutes. Add the shrimp and snow peas and stir-fry 1 minute. Add the mango, cashews and sauce and stir-fry tossing all of the ingredients together for 1 minute. Remove to a plate. Add remaining 2 teaspoons oil and the noodles. Toss for 1 minute. Divide noodles in half and place on dinner plates. Spoon shrimp, mango and vegetables over noodles. Makes 2 servings.

Nutrition information per serving: 686 calories (28 percent from fat), 21.1 g fat (3.9 g saturated, 9.3 g monounsaturated), 324 mg cholesterol, 50.5 g protein, 76.8 g carbohydrates, 7.5 g fiber, 1005 mg sodium.

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