Chicken & mango stir fry

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Recipe by Good Food

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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

'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.'

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• Carol

  03 November 2007

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  08 November 2007

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• marian

  11 January 2008

  marian rated and commented on this recipe

  

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

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• sandy

  18 March 2008

  sandy rated and commented on this recipe

  

  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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• Annie

  09 June 2008

  Annie rated and 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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• Annie

  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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• gemconyard

  15 June 2008

  gemconyard rated and commented on this recipe

  

  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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Ingredients

• 1 bunch spring onions
• a small nugget of root ginger
• 1 garlic clove
• 1 ripe mango
• 450g boneless skinless chicken breasts
• 4 tbsp vegetable oil
• 350g bag fresh stir-fry vegetables
• 3 tbsp soy sauce
• 1 tbsp sweet chilli sauce
• rice or noodles, to serve

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Difficulty and servings

Serves 4

Preperation and cooking times

Cook 30 mins

Low-fat

Ingredients

• 1 bunch spring onions
• a small nugget of root ginger
• 1 garlic clove
• 1 ripe mango
• 450g boneless skinless chicken breasts
• 4 tbsp vegetable oil
• 350g bag fresh stir-fry vegetables
• 3 tbsp soy sauce
• 1 tbsp sweet chilli sauce
• rice or noodles, to serve

Per serving

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

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