Mango Slaw

I suppose I’m on a bit of a mango- kick since my last post involved mangos too.  Oh heck, who am I kidding?  I’m always on a mango- kick.  Mangos are big in our house.  As long as they are ripe and juicy, we slice them up and gobble them up quite often around here.  They are also terrific when sliced up and tossed with a little shredded cabbage to create a simple Mango Slaw.

The dressing is slightly sweet- sweetened only with mango nectar and combined with rice vinegar and a small amount of oil.  The fresh mango lends more sweetness to the slaw.  If it were up to me though, I’d double the mango and make it full o’ mangos.  If you’re a mango fanatic, you may consider doing that.

Mangos are a funny fruit though.  Like many fruits, they must be ripe in order to really be effectively wonderful- they should give slightly to a gentle squeeze and have a sweet scent to them near the stem.  I always buy mangos a couple of days ahead of when I need to use them in a recipe and let them sit on the counter to fully ripen.  And it’s really helpful if you have some knowledge about how to properly cut a mango.  Cookin’ Canuck wrote up a great tutorial on how to cut a mango- so check that out!

We totally enjoyed our mango slaw on its own.  But we also enjoyed it as a condiment on these Balsamic- Mango Marinated Chicken Sandwiches with Avocado and Mango Slaw.  The chicken recipe was featured in my last post.  All of it put together in a sandwich with a little smear of mayo was pretty darn amazing.

And good news all around for everyone on this slaw recipe:  It happens to be dairy-free and gluten-free, and I’ve included nutritional information and Weight Watcher’s Points in the recipe below!

Happy Memorial Day weekend!  May your weather be warm and may you get a chance to bust out those grills!

Yield: 6 servings

Prep Time: 15 min

Mango Slaw


1/3 cup rice vinegar
1/3 cup mango nectar (see *Tips below)
1 tablespoon canola or vegetable oil (don't use olive oil)
1 small head of cabbage, finely shredded (10 to 12 cups)
1 large mango, peeled, pitted and chopped or cut into matchsticks
Kosher salt and freshly ground black pepper, to taste
Fresh cilantro for garnish, optional


1. In a small bowl, whisk together the vinegar, mango nectar and oil.

2. Place the cabbage and mango in a large bowl. Drizzle the dressing over the top and toss to combine. Add salt and pepper, to taste. Cover and refrigerate up to 4 hours before serving. Toss again just before serving to reincorporate the dressing that has sunk to the bottom of the bowl. Garnish with cilantro, if desired.


*Mango Nectar can be found in your market's juice aisle- Kern's is the brand that I use. It comes in a can (like a soda can).

Nutritional Information per serving:
Serving size: 2 cups
Calories per serving: 100
Fat per serving: 2.8g
Saturated Fat per serving: .4g
Sugar per serving: 10.4g
Fiber per serving: 3.7g
Protein per serving: 2.2g
Cholesterol per serving: 0mg
Carbohydrates per serving: 19g

WW POINTS per serving:
Points Plus Program: 3 Old Points Program: 1

Source: (very loosely based on Mango Slaw seen in Everyday Food June 2012)