Stir fry chicken and mango
“Chicken & Mango Stir Fry” is a delicious culinary creation that combines the succulent flavors of tender chicken and juicy mango. This brilliant recipe promises to tantalize your taste buds while keeping your waistline in check. With its low fat content, it offers a delicious and nutritious pleasure without the guilt. The harmonious combination of these two ingredients creates a dance of sweet and savory flavors that leaves you wanting more. Prepare for a culinary adventure that will satisfy both your taste buds and your health-conscious side.
Ingredients
- 1 bunch of spring onions
- a small piece of ginger root
- 1 clove of garlic
- 1 ripe mango
- 450g boneless, skinless chicken breast
- 4 tbsp vegetable oil
- 350g bag of fresh stir-fried vegetables
- 3 tbsp soy sauce
- 1 tbsp sweet chili sauce
- Rice or pasta for serving
Preparation steps
- Cut off the roots and tips of the spring onions and slice diagonally.
- Peel and grate the ginger and crush or finely chop the garlic.
- Cut the mango lengthwise on both sides of the stone, then peel off the peel and cut the flesh into cubes.
- Cut the chicken into thin strips.
- Heat half the oil in a large skillet or wok.
- Add the chicken and stir-fry until lightly colored, 4-5 minutes.
- Remove from the pan with a slotted spoon and place on a plate.
- Heat the remaining oil in the pan and add the spring onions, ginger and garlic.
- Stir-fry for 30 seconds.
- Add the mango and vegetables and stir-fry for another minute.
- Add the chicken back to the pan.
- Pour the soy and chili sauce over it.
- Stir until evenly mixed.
- Cover and cook for another 2 minutes, until the chicken is tender and the vegetables are slightly softened.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 201 | 2g | 1g | 16g | 0g | 4g | 31g | 2.48g |
Equipment and tools
- dulcimer
- Sharp knife
- Garlic press or grater
- peeler
- Wok or frying pan
- Spatula or tongs
- Bowl
- measuring spoon
- measuring cup
Allergen information
This recipe may contain the following allergens:
- Garlic
- soy sauce
Please be sure to check the ingredient list and packaging of all store-purchased products to ensure they are suitable for your dietary needs.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. Warm up thoroughly before consumption. It is important to note that the texture of the mango may change slightly when reheated.
Do not freeze the leftovers as the stir-fry vegetables may become mushy when thawed.
Health Benefits of Fried Chicken and Mango
Chicken & Mango Stir Fry is not only a delicious and refreshing dish but also offers several health benefits. With a combination of lean protein and nutrient-dense vegetables, this recipe provides a balanced and nutritious meal. Let’s take a closer look at the health benefits of these delicious stir-fries:
1. Rich in protein
The boneless, skinless chicken breasts used in this recipe are an excellent source of lean protein. Protein is essential for various body functions, such as building and repairing tissue, supporting muscle growth, and strengthening the immune system.
2. Rich in vitamins and antioxidants
Green onions, ginger root, garlic and mango are ingredients that contribute to the vitamin and antioxidant content of this dish. Green onions are a good source of vitamins A and C, while ginger and garlic contain powerful antioxidants that may help protect against oxidative stress and inflammation. Ripe mangoes provide vitamins A, C, and E, as well as carotenoids and flavonoids, which promote overall health.
3. Little fat
The moderate use of boneless, skinless chicken breasts and vegetable oil keeps this pan relatively low in fat. It is a healthier alternative to dishes that contain fatty meats or excessive amounts of oil. Choosing lower-fat cooking methods, such as stir-frying, also helps preserve the nutritional value of the ingredients.
4. High-fiber vegetables
The fresh stir-fry vegetables included in this recipe give the dish plenty of fiber. Fiber is essential for a healthy digestive system and can help prevent constipation. In addition, it can help maintain a healthy weight and reduce the risk of certain diseases such as heart disease and type 2 diabetes.
5. Balanced taste with reduced sodium option
The combination of soy sauce and sweet chili sauce gives the dish a delicious taste. However, if you’re watching your sodium intake, there are reduced-sodium versions of both sauces. You can opt for these alternatives without compromising the taste, making the pan suitable for people who want to reduce their sodium consumption.
Overall, this chicken and mango stir fry recipe offers a variety of health benefits, including high protein content, a rich vitamin and antioxidant profile, low-fat, high-fiber vegetables, and the ability to reduce sodium intake. Enjoy this delicious and nutritious dish with either rice or pasta for a filling meal that promotes well-being.
