07/02/15 - Syndicated food columnist Linda Gassenheimer, and WLRN hosts Joseph Cooper and Bonnie Berman interview Dr. Richard Campbell and NorisLedesma of Fairchild Tropical Botanic Gardenfor our annual Mango madness program.
Grilled Turkey Sausages with Mango Relish and Quick Cole Slaw
Large, juicy mangoes are at the height of their season in South Florida. Grilled turkey sausages with a mango relish make a sweet and spicy summer dinner. There are several different turkey sausages available. They have various, flavorful seasonings added. They come hot and spicy, or mild. Some are smoked. Pick whichever one suits your taste.
Bagged shredded cabbage ready to use for coleslaw is available in the produce section of the market. Some come with shredded carrots as well as cabbage. This makes making homemade coleslaw a breeze. If pressed for time, buy deli coleslaw.
The recipe calls for mango cubes. Here is a quick way to cube a mango. Slice off each side of the mango as close to the seed as possible. Take the mango half in your hand, skin side down. Score the fruit in a crosshatch pattern through to the skin. Bend the skin backwards so that the cubes pop up. Slice the cubes away from the skin. Score and slice any fruit left on the pit.
Recipes
GRILLED TURKEY SAUSAGE WITH MANGO RELISH
1/2 cup diced ripe mango (see above)
1 1/2-teaspoons brown sugar
1/4 cup diced red onion
1 tablespoon lime juice
Salt and freshly ground black pepper
Vegetable oil spray
4 low fat turkey sausages (weighing about 12 ounces total)
4 whole wheat hot dog buns
Mix mango, brown sugar, onion and lime juice together in a small bowl. Add salt and pepper to taste.
Preheat grill or use stove-top grill. Spray grill with vegetable oil spray. Grill sausages 5 minutes turn and grill 5 minutes. A meat thermometer should read 165 degrees. Open hot dog buns and toast on grill for 2 minutes. Serve sausages on buns and spoon mango relish on top. Makes 2 servings.
QUICK COLESLAW
2 tablespoons reduced-fat mayonnaise
2 tablespoons distilled white vinegar
1/2 tablespoon Dijon mustard
2 teaspoons brown sugar
Salt and freshly ground black pepper
2 cups shredded cabbage
Mix mayonnaise, vinegar, mustard, and brown sugar together in a medium-size bowl. Add salt and pepper to taste. Add cabbage and toss well. Taste. Add more mustard, vinegar or salt and pepper as needed. Makes 2 servings.
Nutrition Information
GRILLED TURKEY SAUSAGE WITH MANGO RELISH:Per serving: 575 calories (30 percent from fat), 19.4 g fat (4.2 g saturated, 6.5 g monounsaturated), 126 mg cholesterol, 44.5 g protein, 54.4 g carbohydrates, 6.7 g fiber, 1451mg sodium. QUICK COLESLAW:Per serving: 90calories (51percent from fat), 5.1 g fat (0.7 g saturated, 1.2 g monounsaturated), no cholesterol, 1.2 g protein, 9.9 g carbohydrates, 1.9 g fiber, 216 mg sodium.
Shopping List
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 ripe mango, 1 red onion, 1 lime, 1 package low-fat turkey sausage (4 needed), 1 package whole wheat hot dog buns (4 needed), 1 bag shredded cabbage, 1 jar reduced-fat mayonnaise, 1 package brown sugar, 1 small bottle distilled white vinegar and 1 jar Dijon mustard.
Staples: Vegetable oil spray, salt and black peppercorns.
Helpful Hints
- Sausages can be grilled outside or on a stove-top grill.
- For easy clean up if using a stove-top grill, spray it with a vegetable oil spray before using.
Countdown:
- Make coleslaw and set aside to marinate.
- Make mango relish.
- Grill sausages.
Copyright © Linda Gassenheimer
Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table. Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer
