Mango and Turkey Salad

Mango and Turkey Salad

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Servings: 4
Calories: 372

Ingredients
 

  • 3 boneless turkey steaks each weighing 7 oz
  • 4 1/2 oz brown long grain rice
  • 1 tsp cardamon seeds
  • 1/2 tsp each salt and curry powder
  • 12 floz water
  • Juice of 1/2 lemon
  • Generous pinch freshly ground black pepper
  • 1 ripe mango weighing 11 oz
  • 2 tbsp soured cream
  • 2 tbsp sesame oil
  • 2 tbsp lemon juice
  • 2 floz chicken stock
  • 2 tbsp dill
  • 4 tbsp sesame seeds

Instructions

  • Put rice in saucepan with cardamon, 1/4 tsp salt, 1/4 tsp curry powder and water, put lid on and cook very gently over low heat for 35 minutes.
  • Wash and dry turkey steaks, then sprinkle with lemon juice and pepper. Lay steaks on top of rice during last 10 minutes of cooking time, turning over after 5 minutes.
  • Drain rice in a sieve. Cut steaks into strips.
  • Wash mango, then cut into slices lengthwise around stone. Peel the pieces, before cutting some into long thin slices and chopping the rest.
  • Combine rice with turkey strips, chopped mango, soured cream, sesame oil, lemon juice, chicken stock, remaining salt and curry powder and dill. Taste and adjust seasoning.
  • Toast sesame seeds in pan without fat, stirring well until browned.
  • Sprinkle over rice salad arranged on serving plate and garnished with dill and sliced mango.
Calories: 372 kcal
Carbohydrates: 37 g
Protein: 26 g
Fat: 14g
Saturated Fat: 3 g
Cholesterol: 56 mg
Sodium: 73 mg
Potassium: 257 mg
Fiber: 4 g
Sugar: 8 g
Vitamin A: 620 IU
Vitamin C: 29 mg
Calcium: 108 mg
Iron: 2 mg
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