CHICKEN & MANGO STIR FRY
A great, low fat flavour combination
Provided by Good Food team
Categories Dinner, Lunch, Main course
Time 30m
Number Of Ingredients 10
Steps:
- Trim the roots and tops off the spring onions and slice diagonally. Peel and grate the ginger and crush or finely chop the garlic. Cut the mango lengthways on either side of the stone, then peel off the skin and chop the flesh into cubes. Slice the chicken into thin strips.
- Heat half the oil in a large frying pan or wok. Add the chicken and stir-fry for 4-5 minutes until lightly coloured. Remove from the pan with a slotted spoon and transfer to a plate. Heat the remaining oil in the pan and add the spring onions, ginger and garlic. Stir-fry for 30 seconds, then add the mango and vegetables and stir-fry for a further 1 minute.
- Return the chicken to the pan and splash in the soy and chilli sauces. Stir until evenly mixed, then cover and cook for a further 2 minutes until the chicken is tender and the veggies are slightly softened.
Nutrition Facts : Calories 201 calories, Fat 2 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 16 grams carbohydrates, Fiber 4 grams fiber, Protein 31 grams protein, Sodium 2.48 milligram of sodium
MANGO CHICKEN STIR-FRY
I can't remember exactly where I found this recipe, but I have done a few changes to suit my tastes but I love really enjoy it as does my daughter. With the New Year being here, we are all motivated for some diet changes! I hope you like it! If there are changes you think made it better, please post along with your review!! Thanks!
Provided by Phoenix Food Queen
Categories Chicken Breast
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Placed chicken brother and next 4 ingredients (last one being cornstarch) in a small bowl and stir to combine and set aside.
- Spray wok with non stick spray or a few drops of oil, preheated over medium heat.
- Add Onion and Garlic and stir fry for 3 minutes or until slightly tender.
- Remove from Wok and set aside.
- Add oil & add chicken and stir fry until no longer pink.
- Push chicken to one side of the pan and stir the sauce and pour in to the center of the wok.
- Cook, stirring until bubbling and thick.
- Return onion and garlic back to the wok, add the mango.
- Stir to coat all ingredients, cook for an additional 2 minutes or until thoroughly heated.
- Serve with rice.
- Garnish with pieces of citrus peels, if desired!
Nutrition Facts : Calories 323.9, Fat 5.3, SaturatedFat 0.9, Cholesterol 54.5, Sodium 111.5, Carbohydrate 46.8, Fiber 2.6, Sugar 15.2, Protein 22.2
STIR-FRIED CHICKEN WITH MANGO AND PEPPERS
This is from HeartSmart Chinese Cooking, by Steven Wong. Every single recipe in this book is delicious, and since I can't post them all, you should just buy it. The recipes are great because they taste authentically Asian, but are a lot lower in fat and salt than a lot of traditional recipes. Prep time includes marinating time. Can be served over rice, but I find it's a filling meal in itself.
Provided by horseplay
Categories One Dish Meal
Time 55m
Yield 2 serving(s)
Number Of Ingredients 19
Steps:
- Mix the marinade ingredients in a bowl.
- Put the raw chicken in and let it sit for half an hour.
- Mix the sauce ingredients in another bowl and put aside.
- Break off the star arms of the anise and throw away the middle.
- Carefully press between your fingers until you hear a crack.
- In a non-stick frying pan or a wok, heat the oil and the star anise on high heat.
- Put in the chicken and stir-fry for about 4 or 5 minutes, until the chicken is opaque.
- Put in the pepper slices, ginger, garlic and shallots and stir-fry for another minute.
- Put in the sauce ingredients and stir to mix until it thickens a bit.
- It should take about another minute.
- Add the mango slices and mix gently until they're warmed through.
- Garnish with the pecans and cilantro and serve immediately.
Nutrition Facts : Calories 528.1, Fat 26.7, SaturatedFat 2.5, Cholesterol 32.9, Sodium 632, Carbohydrate 61.8, Fiber 9.5, Sugar 45.9, Protein 18.9
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- First prepare your stir fry sauce: In a medium bowl, whisk together the soy sauce, cashew butter, garlic, ginger, honey, warm water, red pepper flakes and tapioca flour. Set aside.
- Now you’re ready to cook your stir fry: Add coconut oil to a large wok or pot and place over medium high heat. Once oil is hot, add chicken and generously sprinkle with salt and pepper. Cook chicken for 5-6 minutes or until fully cooked and no longer pink. Once chicken is cooked, transfer to a bowl.
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Category Cookstr RecipesEstimated Reading Time 1 min
- Trim the fat from the chicken and cut the chicken into 2 × ½-inch strips. In a medium bowl, mix together the salt, white pepper, ginger, and egg white. Add the chicken, toss, cover, and refrigerate for 20 minutes.
- In a small bowl, combine the white wine, garlic, ketchup, red pepper sauce, sugar, and soy sauce. Set aside.
- Peel the mango and cut into 2 × ½-inch strips. Place the mango strips in a bowl of hot water for 10 minutes; drain. Core and seed the green pepper and cut into 2 × ½-inch strips.
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