Friday, August 28, 2009

Pork & Mango Salad

Not that it was my intention, but this salad just happens to be overflowing with beta-carotene, the pigment that makes fruits and vegetables orange. Beta-carotene has been identified as a powerful antioxidant compound, but it is also a precursor* to vitamin A, which is good for your eyes, skin and immune system.

There is no recommended intake for beta-carotene itself, but to get the vitamin A your body needs, you should consume 11 grams of beta-carotene daily. A single serving of this salad has over 13 grams!

Pork & Mango Salad
Make this in the morning (before it gets super hot), then at dinner time you won't have to heat up the kitchen. Serve it on a bed of greens if you want, along with toasted slices of whole-grain baguette or sourdough.

1 pound pork tenderloin
3/4 teaspoon salt
3/4 teaspoon black pepper
1 pound sweet potatoes, peeled and cut into 1/2-inch cubes
3/4 cup plain low-fat yogurt
1/2 teaspoon grated lime zest
3 tablespoons lime juice
2 tablespoons honey
1/4 teaspoon cayenne pepper
2 large red bell peppers, diced
4 scallions, thinly sliced
2 mangoes (3/4 pound each), cut into 1/2-inch cubes

1. Preheat the oven to 400°F. Sprinkle the pork with 1/2 teaspoon of the salt and 1/2 teaspoon of the black pepper. Place in a roasting pan and roast for 20 to 25 minutes or until cooked through but still juicy. When cool enough to handle, cut into 1/2-inch cubes. (Save the meat juices to add to the dressing.)
2. Meanwhile, in a vegetable steamer, cook the sweet potatoes until firm-tender, 10 to 15 minutes.
3. In a large bowl, combine the yogurt, lime zest, lime juice, honey, cayenne, the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. (Add the meat juices, too.)
4. Add the pork, sweet potatoes, bell peppers, scallions and mangoes, and toss well. Serve at room temperature or chilled.
Makes 4 servings

*Your body converts the beta-carotene to vitamin A. You can also get preformed vitamin A in animal-based foods, such as egg yolks and liver.

Mango on Foodista

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