Mango Chicken

Difficulty | Serves 6 | Book 1

Mango Chicken book 1

1 small onion diced
1 teaspoon crushed garlic (in jar)
cooking spray
700g skinless chicken breasts cut into strips
1 teaspoon curry powder (Clive of India®)
2 tablespoons no-added-salt tomato paste
2 teaspoons salt-reduced chicken stock powder
2 tablespoons cornflour
2 cups mango nectar
1 x 425g can mango slices in natural juice drained
1 cup (250ml) evaporated light milk
1 teaspoon coconut essence

Per serve
FatTotal2.8g
Saturated1.1g
Fibre1.0g
Protein30.7g
Carbs25.3g
Sugar22.3g
Sodium223mg
Kilojoules1045 (cals 250)
GI RatingLow

Method

  1. Sauté onion and garlic for 2 minutes in non-stick frypan that has been coated with cooking spray. Add chicken and sauté for 5 minutes or until nearly cooked.
  2. Combine curry powder, tomato paste and stock powder with chicken, cook for 1 minute.
  3. Blend cornflour with mango nectar, add to pan, stir until mixture thickens.
  4. Add drained mango slices. Stir in milk and coconut essence. Once boiled take off heat as evaporated milk can separate when over boiled. Serve with boiled rice or pasta.

Note: Serve with Basmati rice or noodles (for a lower carb count use glass noodles). Not included in nutritional information.

Variation: Replace mango nectar and canned fruit with apricot nectar and canned apricot halves (in natural juice) for Apricot Chicken.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

The mango in this recipe provides the carbohydrate for this meal. People with diabetes may like to include a green vegetable with this meal rather than another source of carbohydrate.

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