Mangoes Flambé

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
19%
Mangoes Flambé
45 min.
4
390kcal

Suggestions

Ingredients

  • 0.3 cup rum dark
  • pound firm-ripe mangoes 
  • tablespoons turbinado sugar such as sugar in the raw

Equipment

  • sauce pan
  • knife
  • baking pan
  • aluminum foil
  • broiler

Directions

  1. Preheat broiler.
  2. Wash and dry mangoes.
  3. Remove 2 flat sides of each mango with a sharp knife, cutting lengthwise alongside pit and cutting as close to pit as possible so that mango flesh is in 2 large pieces (reserve remaining fruit for another use). Make a crosshatch pattern with a small sharp knife, cutting across fruit down to skin at 1/2-inch intervals and being careful not to pierce through. Grasp fruit at both ends and turn inside out to make flesh side convex.
  4. Arrange fruit, skin side down, in a large shallow baking pan lined with foil and sprinkle evenly with 4 tablespoons turbinado sugar (total). Broil 5 inches from heat until fruit is golden brown (it will not brown evenly), about 5 minutes. Arrange fruit on a large platter.
  5. Cook rum with remaining sugar in a small saucepan over moderately low heat, stirring, until sugar is dissolved.
  6. Remove from heat, then carefully ignite rum with a kitchen match and pour, still flaming, over warm mangoes.
  7. Serve immediately.

Nutrition Facts

Calories390kcal
Protein3.97%
Fat4.14%
Carbs91.89%

Properties

Glycemic Index
16.69
Glycemic Load
31.45
Inflammation Score
-10
Nutrition Score
21.20434782816%

Flavonoids

Cyanidin
0.45mg
Delphinidin
0.09mg
Pelargonidin
0.09mg
Catechin
7.8mg
Apigenin
0.05mg
Luteolin
0.09mg
Kaempferol
0.23mg
Myricetin
0.27mg

Nutrients percent of daily need

Calories:390.18kcal
19.51%
Fat:1.72g
2.65%
Saturated Fat:0.42g
2.61%
Carbohydrates:86g
28.67%
Net Carbohydrates:78.75g
28.63%
Sugar:80g
88.88%
Cholesterol:0mg
0%
Sodium:5.28mg
0.23%
Alcohol:6.68g
100%
Alcohol %:1.72%
100%
Protein:3.72g
7.44%
Vitamin C:165.11mg
200.13%
Vitamin A:4907.87IU
98.16%
Folate:195.04µg
48.76%
Fiber:7.26g
29.03%
Vitamin E:4.08mg
27.22%
Vitamin B6:0.54mg
27%
Copper:0.51mg
25.47%
Potassium:767.66mg
21.93%
Vitamin K:19.05µg
18.14%
Vitamin B3:3.04mg
15.19%
Manganese:0.3mg
14.88%
Magnesium:45.72mg
11.43%
Vitamin B2:0.17mg
10.19%
Vitamin B5:0.89mg
8.94%
Vitamin B1:0.13mg
8.55%
Phosphorus:64.48mg
6.45%
Calcium:52.06mg
5.21%
Iron:0.8mg
4.45%
Selenium:2.72µg
3.89%
Zinc:0.42mg
2.81%
Source:Epicurious