Preparation 10 minutes Cooking 10 minutes
For the pancakes
1. small carrot
2/3 cup self-rising flour
1/3 cup low-fat (1%) milk
2 tablespoons chopped fresh parsley
1 tablespoon olive oil or canola oil
For the mango salad
1 ripe mango
8 slices prosciutto
4 sprigs fresh basil, to garnish
2 tablespoons olive oil
Each serving provides
494 calories • 39 g fat • 6 g saturated
fat • 27 g carbohydrates • 11 g protein • 3 g fiber
- Try other types of entitled ham such as westphalian or serrano instead of prosciutto.
- Use papaya either instead of mango or combined with it. Halve the fruit, scoop out and discard the seeds. then peel and slice the papaya.
- For a lighter fruit flavor with a contrasting crunchy texture. slice 1 starfruit instead of mango, sprinkle the ham with 1 teaspoon lightly toasted pine nuts per portion, and drizzle with walnut oil instead of olive oil.
Freshen up these golden pancakes and high-protein prosciutto slivers with delicious slices of firm, ripe mango. Bursting with antioxidants and vitamin C, it tastes fabulous, too.
- First make the pancakes. Finely grate the carrot. Sift the flour into a bowl, add the egg and half the milk. then stir the mixture to form a thick paste and beat until smooth. Gradually beat in the remaining milk to make a thick batter. Stir In the carrot and parsley.
2. Heat a griddle pan or heavy frying pan and brush with a little of the Drop 4 separate tablespoonfuls of batter into the pan, spacing them well apart. Cook for 2 minutes, or until browned underneath and bubbling on top. Turn and cook the second side for about 1 minute. Transfer the pancakes to a plate lined with a dish towel and wrap them to keep warm. Repeat twice more to make 12 small pancakes.
3.Peel the mango and cut the flesh from the pit in small neat slices (see Cook’s Tip). Divide the mango among four plates. Trim away any fat from around the edges of the prosciutto, arrange the slices on the plates, then scatter with the basil leaves. Drizzle 2 teaspoons olive oil over each portion of prosciutto and serve with the pancakes.
To slice mango flesh, use a large knife to make one cut straight down into the pit, then cut the fruit at an angle to remove the first slice. Work outwards, cutting off slices at an angle until the fruit is removed from one flat side. Turn the pit over and repeat for the second half. Peel each slice before serving.
MANGOES Thanks to its high vitamin C and carotenoid content. the mango is a great source of antioxidants. good for boosting immunity and offering protection from heart disease and some cancers.