Chicken & Mango Stir Fry

13 20 304
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Chicken & Mango Stir Fry
Health Highlights

Ingredients


454 gm Chicken breast cutlets ((450g); cut into strips)
15 gm Buckwheat flour
1 mango Mango (peeled)
1 small pepper(s) Red bell pepper (sliced)
1 small Red onion (chopped)
2 clove(s) Garlic (minced)
1 pepper(s) Red chili pepper (also chile or chilli) (small; deseeded and chopped)
2 tbsp minced Ginger root (grated)
2 tbsp Coconut oil
3 tbsp Rice vinegar
3 tbsp Water
5 tbsp Soy sauce
2 tbsp Honey

Instructions


  • Cut the chicken into thin strips and season with salt and pepper, then coat with flour.
  • Peel the mango and cut the flesh into strips. Cut the peppers into strips. Peel the onion and cut into half rings.
  • Cut the deseeded chili pepper lengthwise, then finely chop. Peel and grate the ginger.
  • Prepare the sauce by mixing all the sauce ingredients in a bowl. 
  • In a wok or large pan, heat 1 tbsp. of coconut oil, and stir fry the peppers, onions, chili pepper, garlic and ginger over high heat for about 3 minutes. Add the mango and mix, cooking for another 2 minutes. Then remove everything and set aside.
  • Add the second tbsp. of oil to the pan and fry the chicken for about 3 minutes, stirring often.
  • Place the mango and vegetables back to the pan. Add the sauce and mix well. Cook on high heat for about 2 minutes until the sauce thickens. Mix occasionally.
  • Serve with rice (not included in nutrition information per serving).

Notes:

Quick (under 30 minutes)


Nutrition Facts

Per Portion

Calories 304
Calories from fat 93
Calories from saturated fat 58
Total Fat 10.3 g
Saturated Fat 6.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.3 g
Cholesterol 83 mg
Sodium 1609 mg
Potassium 712 mg
Total Carbohydrate 25.2 g
Dietary Fiber 2.1 g
Sugars 18.1 g
Protein 28.6 g

Dietary servings

Per Portion


Fruit 0.5
Meat 1.3
Vegetables 0.6

Energy sources


Pygal32%453.78492642659876147.504240902777331%395.9830670557834281.282119048446738%298.7983167129696161.7381730605066832%31%38%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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