Mango, calorie e ricette light

frullato di mango

Il mango è il frutto della pianta omonima, originaria dell’Asia, oggi coltivata in quasi tutti i Paesi tropicali. Si presenta di forma ovale e allungata, mentre la buccia può essere rossa, gialla, verde o di un colore che li racchiude tutti e 3, la polpa invece è di color giallo arancio. Vediamo insieme quali sono le sue calorie e le ricette light che si possono preparare.

Mango: calorie

  • Calorie: 60.00 kcal
  • Grassi: 0.38 g    
  • Carboidrati: 14.98 g       
  • Proteine: 0.82 g
  • Fibre: 1.60 g                      
  • Zuccheri: 13.66 g
  • Acqua: 83.46 g                 
  • Ceneri: 0.36 g

Mango, ricette light

Ingredienti

  • 1 mango
  • 400 g di petto di pollo
  • Erba cipollina q.b.
  • 200 g di rucola
  • Olio extravergine di oliva q.b.
  • Sale q.b.
  • Pepe q.b.
  • Pangrattato

Preparazione

  1. Tagliate il pollo a bocconcini, passatelo nell’olio e poi nel pangrattato e adagiate su una teglia rivestita di carta da forno. Lasciate cuocere in forno per 15-20 minuti.
  2. Nel frattempo sbucciate il mango, eliminate il nocciolo e tagliate la polpa a dadini.
  3. Lavate la rucola e sminuzzatela grossolanamente.
  4. In una ciotola unite il pollo, la rucola e il mango. Aggiungete l’erba cipollina, un pizzico di sale e di pepe e mescolate con cura prima di servire.

Insalata di gamberi e mango

Ingredienti per 4 persone

  • 12 gamberi
  • 100 g di insalata
  • 100 g di rucola
  • 100 g di pomodorini
  • 4 carote
  • Una manciata di olive
  • Olio extravergine d’oliva q.b.
  • Sale q.b.
  • Succo di 2 limoni
  • Aceto bianco

Preparazione

  1. Fate bollire dell’acqua salata e cuocete i gamberi per circa 4 minuti. appena mettete i gamberi spruzzate con aceto bianco per farli diventare di colore rosso brillante.
  2. In una ciotola preparate sminuzzate l’insalata e unite la rucola, i pomodorini tagliati a spicchi, le carote fatte a strisce con il pelapatate, le olive e il mango tagliato a cubetti. Condite con un pizzico di sale.
  3. A parte spremete il limone e fate un’emulsione con l’olio d’oliva.
  4. Scolate i gamberi, fateli raffreddare sotto l’acqua corrente e sgusciateli.
  5. Uniteli all’insalata e condite con l’emulsione di olio e succo di limone.

 Photo Credit| Thinkstock

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