Chicken & mango stir fry

Chicken & mango stir fry

A great, low fat flavour combination

Difficulty and servings

Easy

Serves 4

Preperation and cooking times

Cook time

Cook 30 mins

Low-fat

Method

  1. 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.
  2. 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.
  3. 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.

Per serving

201 kcalories, protein 31g, carbohydrate 16g, fat 2 g, saturated fat 1g, fibre 4g, salt 2.48 g

Recipe from Good Food magazine, June 2003.

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Taste team comment

'This was ideal for after work as it was so quick - great for a supper with girlfriends as it's low fat. I chose a slightly under-ripe mango, which I preferred because it didn't go mushy.'

Latest comments and suggestions

  • 03 November 2007

    Carol rated this recipe

    4 stars

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  • 08 November 2007

    Kate rated this recipe

    4 stars

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  • 11 January 2008

    marian rated and commented on this recipe

    5 stars

    Lovely tasty dish. Simple and quick. Was a hit with my family

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  • 18 March 2008

    sandy rated and commented on this recipe

    5 stars

    A quick, tasty and easy recipe. Easily adapted for 1 serving, I added plenty of veg and bean sprouts and didn't bother with rice or noodles.

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  • 09 June 2008

    Annie rated and commented on this recipe

    5 stars

    Very easy and extremely tasty. I used double the amount of stir fry vegetables just because we like a lot of veg - and added more soy and chilli sauce. It is the mango which really makes this meal extra special though.

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  • 09 June 2008

    Annie commented on this recipe

    Very easy and extremely tasty. I used double the amount of stir fry vegetables just because we like a lot of veg - and added more soy and chilli sauce. It is the mango which really makes this meal extra special though.

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  • 15 June 2008

    gemconyard rated and commented on this recipe

    3 stars

    This recipe was very nice but I found the mango a nightmare to work with, it was first time I'd tried cooking with one and I guess I picked one that was too ripe, juice everywhere and the mango just turned to mush. I served it with rice but didn't need to as it was filling enough.

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Difficulty and servings

Easy

Serves 4

Preperation and cooking times

Cook time

Cook 30 mins

Low-fat

Ingredients

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Per serving

201 kcalories, protein 31g, carbohydrate 16g, fat 2 g, saturated fat 1g, fibre 4g, salt 2.48 g

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