Rice and Peas with Mango Chicken

Affordable, delicious and filling, this dish from Lesley Waters will become a family favorite. Treat yourself to the delicious combination of aromatic rice and spicy peas, perfectly paired with juicy mango chicken. Lesley’s expertise ensures every bite is packed with delicious flavors that will satisfy even the pickiest of eaters. This recipe offers an affordable way to serve a healthy and delicious meal to your loved ones. Enjoy the comforting and delicious experience of Mango Chicken Rice and Peas today!

Ingredients

  • 6 tbsp mango chutney
  • Zest and juice of 2 limes
  • 4 skinless chicken breast fillets
  • 4 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 200g long grain rice
  • 400 g canned kidney beans, drained and rinsed
  • 400 g canned black-eyed peas, drained and rinsed
  • 500 ml vegetable broth
  • 1 sprig of thyme, leaves picked
  • 175g frozen petits pois
  • 200 ml low-fat coconut milk

Tip

Healthy benefits
Cannellini,
Flageolet, Borlotti, red
kidney, black, pinto,
Aduki, Haricot – there
There are so many types of beans
Now available. She
everyone has more or
less the same uses,
cooked in soups
and stews, prepared
in salads or pureed and served instead of potatoes.
A simple rule when using canned beans is:
Make sure you rinse them thoroughly.Lesley says…
I love legumes – they’re real
Flavor absorber and effect
good in a whole variety of
Dishes. They’re cheap too,
satisfying and a delicious way
to add protein and fiber
Your nutrition. Most legumes are
Available in cans, so no
I need to soak them – and some
Lentils are very easy to cook
fast. If you have never used it
Pulse before you will be amazed
about how they can become so
a big part of your everyday life
Meals

Preparation steps

  1. Prepare rice and peas:
    1. Heat 2 tablespoons oil in a large frying pan.
    2. Fry onion for 5 minutes.
    3. Add the garlic.
    4. Stir in the rice and cook for 1 minute more.
    5. Add the beans.
    6. Pour in broth and coconut milk.
    7. Season well.
    8. Bring to a boil, cover and then simmer gently for 25-30 minutes, or until the rice is just cooked through.
    9. Add the thyme and petit pois for the last 3 minutes of cooking.
    10. Fluff with a fork.
  • Mix mango chutney, lime zest and juice and remaining olive oil.
  • Season well.
  • Heat a griddle or frying pan.
  • Spread some of the mixture over the chicken breasts.
  • Cook for 5 minutes on each side until charred and cooked through.
  • Let sit for a few minutes while you heat the rest of the mango mixture in the pan.
  • Serve rice and peas with chicken breast and a spoonful of spicy mango sauce.
  • Nutritional Information

    kcalfatsaturatescarbohydratesSugarfiberproteinSalt
    702 20g 7g 86g 19g 11g 50g 2.55g

    Equipment and tools

    To prepare rice and peas with mango chicken, you will need the following equipment and tools:

    • A medium sized pot
    • A frying pan
    • A sharp knife
    • A cutting board

    Allergen information

    Please note that this Mango Chicken Rice & Peas recipe contains the following allergens:

    • Garlic

    Storage and leftovers

    If you have leftover Mango Chicken Rice & Peas, you can store them in an airtight container in the refrigerator for up to 3 days. Reheat the leftovers thoroughly before eating.

    Health Benefits of Rice and Peas with Mango Chicken

    Rice and Peas with Mango Chicken is not only a delicious flavor combination but also offers several health benefits. Let’s take a closer look at the ingredients and their nutritional values.

    Mango chutney

    Mango chutney is made from ripe mangoes and is a sweet and tangy condiment that adds flavor to the dish. Mangoes are rich in vitamins A and C, which are essential for a healthy immune system and skin health.

    Lemons

    The zest and juice of the lime give the dish a refreshing citrus flavor. Limes are a good source of vitamin C and antioxidants, which boost the immune system and fight free radicals.

    Chicken breast

    The skinless chicken breast provides the dish with lean protein. Protein is essential for building and repairing tissue and also helps you feel full and satisfied.

    olive oil

    Olive oil, used for cooking the chicken and sautéing onions and garlic, is a heart-healthy oil. It contains monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease.

    Onion and Garlic

    Onions and garlic not only add flavor to the dish but also provide various health benefits. Both have antioxidant and anti-inflammatory properties, and garlic is also known for its immune-boosting properties.

    rice

    Long grain rice is a staple in many cuisines and provides carbohydrates, which are the body’s main source of energy. Opting for whole grain rice can also provide additional fiber and nutrients.

    Kidney beans and black-eyed peas

    These types of beans are rich in protein, fiber and a range of vitamins and minerals. They can help regulate blood sugar levels, promote digestive health, contribute to a feeling of satiety and thus support weight management.

    Vegetable broth

    Using vegetable broth instead of regular water adds more flavor to the dish without adding unnecessary sodium. It can be a good alternative for those who want to reduce their sodium intake.

    thyme

    With its distinct aroma and taste, thyme is not only a culinary herb but also offers health benefits. It contains antioxidants and has antimicrobial properties that can help fight off infections.

    Petits Pois (frozen peas)

    Peas are a good source of vitamins A, C and K as well as fiber. They can support healthy digestion and contribute to overall heart health.

    Low-fat coconut milk

    Coconut milk gives the dish a creamy consistency. Opting for low-fat coconut milk can help reduce overall calories and saturated fat content while retaining a hint of coconut flavor.

    Beans – the powerful legumes

    Beans in general are a nutritional powerhouse. They are rich in plant protein, fiber, vitamins, minerals and antioxidants. Regular consumption of beans has been linked to various health benefits, including improved heart health, better blood sugar control, and weight control. They are also a great option for vegetarians and vegans looking to meet their protein needs.

    If you use canned beans, it is important to rinse them well to reduce the sodium content. Canned beans are a convenient option and can easily be incorporated into soups, stews, salads, or mashed potatoes.

    Incorporating legumes like beans into your diet can be a delicious way to add protein and fiber. They are affordable, filling and can easily become a regular part of your daily meals. Experiment with different types of beans to discover their unique flavors and textures.

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