This summer recipe is incredibly simple, yet delicious. Whenever possible, support your local economy!
Mango Stir fry-yes, Mangos and Stir fry go well, together. This is a delicious concoction that I have been cooking up for the past 15 years, dating back to the time when I was a very poor undergrad student. The sweetness of the mango will dance perfectly with the garlicky, slightly tanginess of the rest of the vegetable medley, and tastes absolutely perfect when served over a bed of warm rice, and sliced Florida Avocado. If you’re feelin’ up to it, you can pair this dish with a ‘white meat’ protein, such as fish, chicken, or grilled tofu.
The dish is light, delicious, and packed with flavor and nutrients!
· 4 cloves garlic
· 1 small red onion
· 2 bell peppers
· 2 ripened mangos
· 2 tbsp. cooking oil (grapeseed, coconut or avocado)
· ¼ tsp. salt & ¼ tsp. black pepper
1. Coarsely chop the onion until each piece is about ½” in size, and then add them to a covered medium-sized bowl. Afterwards, finely mince the garlic cloves they are very fine pieces, less than the size of corn kernels, but no smaller than the size of a grain of uncooked rice. Add to onion mixture, and then set aside.
3. Take your bell pepper and coarsely chop each veggie until each piece is roughly 1” in size. Set aside.
4. Slice your mangos in half, peel the skin off, and dice each mango until the pieces are roughly 1” in size. Set aside.
5. Take a wok or large skillet and add the cooking oil and let it heat up on medium-high for about 45 seconds. To test heat, add one piece of onion. If you see that it starts to bubble around the edge, it’s time to add in the garlic mixture. Sautee in the wok for about 1½ minutes, until the mixture becomes fragrant and becomes slightly more translucent.
6. Gradually add and sir in the chopped onion and bell pepper mixture. Cover the mixture and let it steam for about two minutes, or until the onion begins to turn slightly translucent. Lift the lid off and stir several times for about a minute, and let the veggies cook uncovered for about three minutes.
7. Lower the temperature to medium, and gradually add in the diced mangos. Stir, and let the mixture continue cooking for about two minutes uncovered, until the mixture begins to lightly thicken, and the peppers begin to lightly caramelize. At this point, season the stir fry with the salt and pepper. Turn off the stove and remove the skillet from the heat and allow to cool down for about a minute or so.
8. Serve with a side of rice. Enjoy!! J
Nutritional information per serving (without rice):
197 calories/ 2.69g protein/7.6g fat/33.6g carbs/ 3.9g fiber