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Fowl plays well with mangoes

| Tuesday, July 27, 2010

Sweet mangoes, smoked chicken and a tangy dressing provide contrasting flavors for this quick salad supper. Lush, ripe mangoes are hanging from the trees in Florida. It's the best time of year to buy mangoes throughout the States.

Buy smoked chicken breast for the salad, and no cooking is needed for this dinner.

Diced cucumbers mixed with red kidney beans and tossed with salad dressing complete this simple summer meal.

The mangoes are cut into cubes for the salad. Here is a quick way to do that:

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 backward so that the cubes pop up. Slice the cubes away from the skin. Score and slice any fruit left on the pit.

Tangy Chicken and Mango Salad

• 1/4 cup reduced-fat oil and vinegar dressing

• 2 tablespoons prepared horseradish

• 3/4 pound smoked chicken breast, skin and bones removed

• 1 large mango (to make 2 cups cubes)

• 1/2 head romaine lettuce, washed and torn into bite-size pieces (about 3 cups)

• 2 ripe tomatoes, quartered

• 2 green onions, thinly sliced

• Salt and freshly ground black pepper, to taste

Mix the dressing and horseradish together. Cut the chicken into 1-inch pieces. Cut the mango cubes. Divide the lettuce between 2 dinner plates. Place the chicken and mango cubes over the lettuce. Add the tomato quarters. Drizzle the dressing over the chicken and mango. Sprinkle the green onions on top. Season with salt and pepper.

Makes 2 servings.

Nutrition information per serving: 390 calories (18 percent from fat), 8 grams fat (1 gram saturated), 110 milligrams cholesterol, 41 grams protein, 44 grams carbohydrates, 8 grams dietary fiber, 677 milligrams sodium.

Cucumber and Bean Salad

• 1 small cucumber, peeled and cut into cubes (about 2 cups)

• 1 1/2 cups rinsed and drained red kidney beans

• 1/4 cup reduced-fat oil and vinegar dressing

• Salt and freshly ground black pepper, to taste

Place the cucumber and red kidney beans in a bowl and toss well. Add the dressing, and season with salt and pepper. Toss again.

Makes 2 servings.

Nutrition information per serving: 183 calories (13 percent from fat), 3 grams fat (0 saturated), 2 milligrams cholesterol, 10 grams protein, 31 grams carbohydrates, 10 grams dietary fiber, 707 milligrams sodium.

SHOPPING LIST:

Here are the ingredients you'll need for tonight's Dinner in Minutes.

To buy: 3/4 pound smoked chicken breast, 1 large mango, 1 small head romaine lettuce, 2 ripe tomatoes, 1 bunch scallions, 1 small cucumber, 1 can red kidney beans and 1 bottle prepared horseradish.

Staples: Reduced-fat oil and vinegar dressing, salt and black peppercorns.

Helpful Hints:

• Any type of smoked chicken or turkey can be used.

• A quick way to slice scallions is to snip them with a scissors.

Countdown:

• Mix dressing for Chicken and Mango salad.

• Make Cucumber and Bean Salad.

• Make Chicken and Mango salad.

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