March 13, 2017
Recipe Courtesy of Allen Susser and Mango.org
Cubes of watermelon, thinly sliced red onion, cherry tomatoes, watercress, and mango make for a salad that is sweet, savory, and refreshing. As spring approaches, this elegant appetizer can be served before the meal, or alongside a well-seasoned protein.
Ingredients
For the Mango and Watermelon Salad
- 2 Large mangoes, ripe, slightly soft, peeled, pitted, and cut in large dice
- 1 Cup seedless watermelon, cut in large dice
- 1/2 Small red onion, finely sliced
- 2 Tablespoons pickled jalapeño pepper, chopped
- 12 small cherry tomatoes, cut in half
- 1 Teaspoon garlic, minced
- 2 Tablespoons lemon juice
- 1 Tablespoon honey
- 1 Tablespoon extra-virgin olive oil
- 1 Tablespoon honey
- 1/2 Teaspoon kosher salt
- 3 Tablespoons freshly chopped cilantro
- 1 Cup watercress, washed and dried
Directions
For the Mango and Watermelon Salad
To Prepare the Salad:
In a medium stainless steel bowl, combine the mango, watermelon, onion, jalapeno and tomatoes.
To Prepare the Dressing:
In a small bowl whisk the garlic, lemon juice, olive oil, honey and salt. Drizzle dressing over the mango mixture and toss with cilantro and watercress
Nutritional Facts
Servings4
Calories Per Serving214
Total Fat4g7%
Sugar41gN/A
Saturated0.7g3.4%
Protein3g5%
Carbs46g15%
Vitamin A161µg18%
Vitamin B60.3mg17.3%
Vitamin C95mg100%
Vitamin E3mg14%
Vitamin K42µg53%
Calcium46mg5%
Fiber4g17%
Folate (food)103µgN/A
Folate equivalent (total)103µg26%
Iron0.7mg3.8%
Magnesium33mg8%
Monounsaturated3gN/A
Niacin (B3)2mg9%
Phosphorus53mg8%
Polyunsaturated0.6gN/A
Potassium551mg16%
Riboflavin (B2)0.1mg7%
Sodium245mg10%
Sugars, added9gN/A
Thiamin (B1)0.1mg6.8%
Zinc0.4mg2.4%