Fresh Mango Marinade
Makes 1 cup marinade
Time 10 min
Here's a versatile and deliciously simple marinade for chicken, pork or tofu. Try a garnish of fresh cilantro or green onions on the finished dish.
Special Diets:
Ingredients
- 1 ripe mango, chopped
- 1 tablespoon avocado or coconut oil
- 2 tablespoons orange juice
- 2 teaspoons grated fresh ginger
- 2 teaspoons sugar (coconut or light brown)
- 2 cloves garlic, chopped
- 3/4 teaspoon fine sea salt
- 1/4 teaspoon crushed red chile flakes
Method
To make the marinade, combine mango, oil, juice, ginger, sugar, garlic, salt and chile flakes in a blender or food processor and puree.
To use the marinade, pour into a large bowl and add up to 2 pounds of chicken breast or chicken pieces, pork chops or sliced firm tofu.
Cover and refrigerate at least 2 hours and up to 1 day.
When ready to cook, transfer everything (marinade and all) to a baking dish and bake in a 425°F oven until cooked through; or remove the food from the marinade and grill it, then place the marinade into a small saucepan with 1/3 cup water and boil for at least 5 minutes before serving it along with the grilled food.
Nutritional Info:
Per serving: about 1/4 cup, 90 calories (25 from fat), 3g total fat, 0g saturated fat, 0mg cholesterol, 360mg sodium, 17g carbohydrates (1g dietary fiber, 15g sugar), 1g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 ripe mango, chopped
- 1 tablespoon avocado or coconut oil
- 2 tablespoons orange juice
- 2 teaspoons grated fresh ginger
- 2 teaspoons sugar (coconut or light brown)
- 2 cloves garlic, chopped
- 3/4 teaspoon fine sea salt
- 1/4 teaspoon crushed red chile flakes