If you consider mango a dessert or snack, think again! This recipe will widen your horizons by showing how incredible mangos can be in a lunch or dinner entree! Brown or basamati rice is tossed with onions, garlic, tomatoes, green beans, cashews, and mango, then flavored with soy sauce, lime juice, fresh ginger, sriracha, and red pepper flakes. There is no oil in this ‘fried’ rice recipe! Sweet, spicy and simple to prepare, this is a wholesome weekday meal for the entire family.
3 cups pre-cooked brown or basmati rice (2 cups dry, uncooked)
3/8 cup cashews, unroasted (if pre-roasted, skip toasting step)
3/4 cup green beans, cut into 1-inch pieces
1 1/2 cloves garlic, minced
1 mango, peeled, cut into 1/2-inch pieces
1/2 red onion, diced
1/2 tomato, cut into 1/2-inch pieces
1 1/2 tablespoons low-sodium tamari
1 tablespoon lime juice, freshly squeezed
1/2 tablespoon fresh ginger, minced
1/2 tablespoon sriracha hot sauce
1 teaspoon coriander seed, crushed (optional)
Dash red pepper flakes
Preheat a large heavy bottomed pan over medium heat. Toss in cashews and dry toast them for about 5 minutes, flipping occasionally until they are slightly browned in some spots. Transfer to a large plate.
Turn heat up to medium-high. Add green beans to the pan with a scant amount of water. Cook 3 to 5 minutes, or until beans are bright green and seared. Transfer to plate with cashews.
Add onions to the pan along with a tablespoon or two of water. Toss for about 3 minutes, or until slightly charred but still firm. Add garlic, ginger, coriander (if using) and red pepper flakes, and toss for 30 seconds or so, being careful not to burn.
Leaving onions in the pan, add another tablespoon or two of water and about half of the cold, cooked rice. Toss to coat, then add in the remaining rice, tossing once again. Cook about 3 minutes, tossing often, until warmed through.
Add tamari, hot sauce and tomato. Toss and cook 3 minutes, or until rice has browned sufficiently and tomato is slightly broken down.
Add green beans, cashews, mangos and lime juice. Cook just until mangos are heated through, a minute or two.
Rosane Oliveira, DVM, PhD
Rosane Oliveira, DVM, PhD is Founding Director of UC Davis Integrative Medicine and Adjunct Assistant Professor at the Department of Public Health Sciences at the School of Medicine at the University of California Davis. Blending a life-long passion for food and nutrition with over 20 years of scientific experience in genetic research, Dr. Oliveira is devoted to educating people about how food and lifestyle choices can affect genetic expression–i.e. how genes are turned on and off and either cause disease or promote health. She is a native of Rio de Janeiro, Brazil and has lived in the US since 2003.