Chicory Mango Salad

Mango Salad

Easy to make, Healthy, Ingredients
Spanish Version
It’s Mango season, which means well have mangoes for a few weeks now, one of the most wonderful things of living in caracas its the quantity of fruit trees all over the city, which makes it great to walk around and pick up mangoes or rose apples or spanish limes.

Even when mangoes are a delicious fruit, high on fiber and extremely sweet, theres things that can be done with the unripe green fruit, sweets and savory.

This salad its done using ripe but from mangos, according to the variety of the fruit it can have green-reddish skin or yellow-orangy skin, the important part for this recipe is to be really firm on touch because when softer it has more sugar and it became harder to handle.

INGREDIENTS

Dressing
1 1/2 Tbsp Olive Oil
1 Tbsp White wine vinegar
1/2 tsp Dijon mustard
1/4 tsp Cayenne Pepper
1 tsp Flower Water

Salad
1 Ripe mango
3 Cups packed chicory or escarole, washed well, spun dry, and chopped
1 Large vine-ripened tomato, cut into small pieces
1 Small avocado, pitted, peeled, and cut into small pieces
1/2 Small red onion, sliced thin

PREPARATION

On a glass bowl mix the dressing ingredients until completely blended.
With a sharp knife separate each side of the mango, cut vertical and horizontal lines into each side and then flip over the skin to show the diced mango. then carefully separate the skin from the pulp.
On a bowl toss all the salad ingredients with the dressing until evenly cover them.
Egg whites Omelette

Egg whites omelette

Breakfast, Easy to make, Healthy

Spanish Version

A classic of high protein diets is the egg whites omelette, because it’s a fast and easy way to obtain high quality protein. The egg white possess a great source of protein easy to obtain and dast to cook.

Now, to the taste the egg whites have a very plain, almost neutral, taste and it can be really annoying to have on a everyday basis. In my case when I do a whites omelette I mix it with a portion of vegetables or meat, the one on the picture has aji dulce, onion and garlic the idea is to enhance the flavor of what’s on it with the omelette.

In the market there are many options to get egg whites, you can get them from fresh eggs, pasteurized frozen or on UHT, even powder, mostly used on the industrial preparations. For me there’s nothing like the fresh ones, the processed products don’t have the same texture while cooking, I can use them as an ingredient for some other preparation but nos as the main protein.

INGREDIENTS

1 Tablespoon oil
4 egg whites from large eggs

PREPARATION

spray a small pan with oil and bring it to mid high temperature.

In a bowl pour the egg whites separating them from the yolk, and mix them with a whisk or a fork.

There is a few methods to separate the yolks.

Open the egg in half and pass the yolk from a side to the other of the shell until most of the white is separated, discard the yolk.

Make a medium sized hole (thick as a finger) on one of the sides and pour out the white on a bowl.

You can also pour the whole eggs on a bowl and remove the yolks picking them in between the fingers.

So, once the pan is hot, pour the whites and let them cook, moving the pan from the handle so it doesn’t stick.

Once cooked from a side, around 2 or 3 minutes flip over and cook for 10 seconds on the opposite side, if it’s to hard to flip it over, fold and cook until sealed.

Now just fill with sautéed vegetables, or meat, or just ham and cheese!

NUTRITION FACTS

Calories 270
Carbs 0
Fat 20 g
Protein 22 g
Sodium 117 mg
Sugar 0 g