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Broccoli and Mango Salad
with Mango, Chipolte & Lime Marinated Shrimp
I got the idea for this salad from the back of a recipe card at Wal-Mart and then proceeded to do my own thing with it. Try and cut vegetables etc to similar small sizes so you taste more than one item at a time on a fork. I like the variety of crunch from the apples, celery and nuts.
Please note that salad and shrimp topping are to my taste, add more or less of fruit and veg as you like, increase or decrease heat and lime in shrimp marinade, add chipotle and adobo to salad mix instead and mix in cooked small salad shrimp instead of topping with shrimp cooked in the marinade.
Note that a 6 oz carton of Yoplait is 180 calories. The same quantity of Hellman's lite is 480 and twice the fat calories.
Salad Ingredients for 4-6 people
- 1 head of fresh broccoli, washed and drained and florets cut small - or else buy bag of broccoli slaw
- 1 Gala, Fuji or Braeburn apple, washed, cored and finely diced - no need to peel.
- 1-2 stalks of celery washed and finely diced
- 1-2 ripe mango, prepared and cut into fine dice
- 1 x 6 oz carton of Yoplait thick and creamy low fat yogurt -lemon supreme flavor (buy it in advance of needing it, it's not always easily available - vanilla yogurt is a substitute)
- ½ cup mango sauce - from 25 oz jar of mango sauce available at Trader Joe's for $2.99
- ¼ - ½ c chopped nuts - I like cashews - nuts add protein and crunch
- 2-4 tablespoons either green of green onions or chives - I don't care for raw onion
Salad Method
1. Put mango sauce and yogurt in 6 cup bowl and stir in apples. Apples won't turn brown due to yogurt and salad stays crunchy for a couple of days.2. Add broccoli, celery, fresh mango and chives. You can add other herbs to your own taste. Substitute Trader Joe's peach sauce and fresh peaches for the mango.
3. Sprinkle nuts on top as you serve to keep them crunchy. They will go soft if left in salad in the fridge.
Mango, chipotle and lime marinated shrimp ingredients for 4-6 people
- 1 lb of 25-30 raw shrimp, cleaned, deveined, shell removed (except tail if that's how you bought them, take off shell if you want to) and thawed, rinsed and drained dry.
- 1 c Trader Joe's Mango Sauce
- zest/rind of half a lime
- 2 cloves of garlic, peeled and finely crushed
- 1 tbsp oil
- 1/8 - ¼ tsp Penzey's ground chipotle - 1/8 tsp gives very mild kick.
- 1/8 - ¼ tsp Penzey's ground adobo seasoning
Mango, chipotle and lime marinated shrimp method
1. Mix all together and refrigerate for at least 4 hours.2. Remove from fridge, heat 10" skillet over medium heat and pour in everything, keeping the shrimp in one layer. Shrimp turn pink almost immediately, flip shrimp to other side. Turn off heat and wait a minute or so for shrimp to be pink throughout, while remaining moist and juicy.
3. Sauce will have caramelized around edges. Remove shrimp from sauce to serve on top of salad or serve in sauce with crusty bread. Or tortilla scoops that people can place one shrimp on. You might want to buy smaller shrimp if you intend to place shrimp on individual tortilla chips.
Notes
Shrimp taste just as good cold, so it's a good appetizer as well, especially when the coolness of the shrimp and sauce suddenly produces the tingle of heat.I also use the mango or peach sauce to make a cold mango or peach soup suitable for appetizer or dessert, add it to lime for a sauce to go over salmon, mango custards.
Oonagh Williams, proprietor of Royal Temptations, has a Culinary Arts degree, offers Catering services, teaches a variety of classes in International Cooking, makes regular appearances on WMUR ABC Channel 9's Cooks' Corner and has her own series on Merrimack TV. You can contact Oonagh at 603-424-6412.