nutritional information

Per Serving:

  • Calories: 249
  • Protein: 11 g
  • Total Fat: 13 g
  • Saturated Fat: 2 g
  • Carbohydrates: 27 g
  • Cholesterol: 70 mg
  • Sodium: 216 mg
  • Fiber: 2 g

Vegetable Mango Stir-Fry

Vegetable Mango Stir-Fry

Serves 4

30 minutes or fewer

In the Caribbean, green, semi-ripe mangoes add an incomparable depth of flavor to many dishes. Here, they are combined with bell peppers, mushrooms and tofu for a flavorful stir-fry that is served over noodles.
  • 8 oz. lo mein noodles or rice noodles
  • 2 tsp. peanut oil
  • 2 medium red bell peppers, seeded and cut into thin strips
  • 8 oz. white mushrooms, sliced
  • 2 large cloves garlic, minced
  • 12 broccoli florets
  • 1 large semi-ripe mango, peeled, pitted and sliced
  • 4 oz. firm tofu, diced
  • ½ cup vegetable stock or canned broth
  • ¼ cup pineapple juice
  • 3 Tbs. low-sodium soy sauce
  • 2 tsp. sesame oil
  • 1 to 2 Tbs. peanut butter

1. In large saucepan, bring 3 quarts of water to boil. When water boils, add noodles stirring to prevent sticking. Cook until al dente, stirring occasionally, 4 to 5 minutes. Drain.

2. Meanwhile, in large skillet or wok, heat oil over medium-high heat. Add bell peppers, mushrooms, and garlic, and stir-fry until vegetables begin to soften, about 5 minutes. Add broccoli, mango, and tofu, and stir-fry 4 minutes. Stir in vegetable stock, pineapple juice, soy sauce, and sesame oil, and bring to simmer. Cook over medium heat, stirring often, until sauce has thickened, 4 to 5 minutes. Reduce heat to low, and blend in peanut butter.

3. Transfer noodles to serving plates, and spoon mango and vegetable mixture over top. Serve right away.

January 1998 p.38

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Liked this dish. Especially with ripe mangos that are in season. I would suggest cutting the time the vegetables are cooked in half and only use 1/4 cup of stock.

Kevin - 2014-04-26 23:14:04

I just cooked this dish and it was so delicious!!!!

Alex - 2012-11-14 19:59:44

This sounds awesome! Definitely going to try it =)

Maria - 2012-03-17 18:32:33


veggiegal - 2011-04-23 22:19:12