Variety is the spice of life. So every Friday — or almost every Friday — we share a healthy recipe to help keep your menu exciting and nutritious. If you have a healthy recipe that you’d like to share with the group, we’d LOVE to feature it on the blog, and give you credit! Email your healthy recipes to: firstname.lastname@example.org.
Today’s recipe is brought to you by Eating Well and combines cucumber, avocado and mango with a salty-sweet dressing for a taste of the tropics — perfect for a warm summer evening!
- 3–5 teaspoons fish sauce, (see Shopping Tip below)
- 1 teaspoon freshly grated lime zest, plus more for garnish
- 2 tablespoons lime juice
- 1 tablespoon canola oil
- 2 teaspoons light brown sugar
- 1 teaspoon rice vinegar
- 1/4 teaspoon crushed red pepper
- 1 medium English cucumber, cut into 3/4-inch dice
- 1 avocado, cut into 3/4-inch dice
- 1 mango, cut into 3/4-inch dice (see Kitchen Tip below)
- 1/4 cup chopped fresh cilantro
Whisk fish sauce to taste, lime zest, lime juice, oil, brown sugar, vinegar and crushed red pepper in a large bowl until combined. Add cucumber, avocado, mango and cilantro; gently toss to coat. Serve garnished with lime zest, if desired.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 1 hour.
Shopping Tip: Fish sauce is a pungent Southeast Asian condiment; find it in large supermarkets and Asian markets.
Kitchen Tip: To peel and cut a mango:
- Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
- With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
- Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
- Cut the fruit into the desired shape.
Per serving: 169 calories; 11 g fat ( 1 g sat , 7 g mono ); 0 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 3 g protein; 5 g fiber; 178 mg sodium; 342 mg potassium.
Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 1/2 fruit, 2 fat
Recipe credit: Eating Well