Thai roast chicken with mango & apple salad
Fresh-tasting and fabulously low-fat chicken with sticky coconut rice
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 20 mins
Cook 30 mins
Low-fat
- Whizz the shallots in a food processor until finely chopped, then remove half and set aside (for the Sticky coconut rice, below). Add the roughly chopped chilli, ¾ of the ginger and all the lime zest, then whizz to a chunky paste. Tip into a frying pan with 1 tsp oil and some seasoning, then fry for a couple of mins until fragrant.
- Heat oven to 200C/fan 180C/gas 6. Release the skin from the chicken breasts along one side, and stuff with spicy shallot stuffing. Can be done up to a day ahead. Season the skin, then roast in a roasting tin for 15-20 mins until golden, crisp and cooked through. Meanwhile, make the rice (see right).
- Toss together the apple, mango, mint, spring onions and half the coriander. Mix the fish sauce, caster sugar, remaining ginger and lime juice, then set aside.
- When the chicken is ready, remove it to a plate to rest. Sit the roasting tin on the hob. Spoon off any excess fat, then gently heat, adding the remaining lime juice and a splash more fish sauce, scraping up the chicken juices to make a sauce. Chop the remaining coriander, then stir into the sauce with the finely chopped chilli. Toss the salad with the dressing, then serve with the chicken, sauce and sticky rice.
Finish the mango
Slice the remaining fruit, drizzle with a little lime juice, layer in glasses with ready-made rice pudding, then chill until ready to serve. Or, melt brown sugar with a little lime juice in a frying pan, then toss in cubes of mango (or pineapple) until caramelised. Serve hot with a scoop of coconut ice cream.
Sticky coconut rice
Soften the reserved shallots in 1 tsp oil for a couple of mins, then stir in 1 tbsp creamed coconut and 140g basmati rice. Cover with enough cold water to come 1cm above the surface, bring to a simmer, cover, then cook for 8 mins. Stir (it should be sticky and almost cooked), cover, then leave to stand off the heat for 5 mins.
PER SERVING (WITHOUT RICE)
275 kcalories, protein 33g, carbohydrate 22g, fat 7 g, saturated fat 2g, fibre 4g, sugar 20g, salt 0.8 g
Recipe from Good Food magazine, March 2009.
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Ingredients
FOR THE CHICKEN
- 6 shallots , halved
- 2 small red chillies , deseeded, half roughly chopped and half finely chopped
- zest and juice 1 lime
- thumb-length piece of fresh root ginger , finely grated
- 2 tsp sunflower oil
- 2 chicken breasts , skin on
FOR THE SALAD
- 1 red-skinned apple , cut into matchsticks
- ½ mango , peeled and cut into matchsticks
- ½ small bunch mint , leaves picked
- 3 spring onions , sliced
- small bunch coriander , leaves picked
- ½ tsp fish sauce , plus a splash
- ¼ tsp caster sugar
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ratings
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 20 mins
Cook 30 mins
Low-fat
Ingredients
FOR THE CHICKEN
- 6 shallots , halved
- 2 small red chillies , deseeded, half roughly chopped and half finely chopped
- zest and juice 1 lime
- thumb-length piece of fresh root ginger , finely grated
- 2 tsp sunflower oil
- 2 chicken breasts , skin on
FOR THE SALAD
- 1 red-skinned apple , cut into matchsticks
- ½ mango , peeled and cut into matchsticks
- ½ small bunch mint , leaves picked
- 3 spring onions , sliced
- small bunch coriander , leaves picked
- ½ tsp fish sauce , plus a splash
- ¼ tsp caster sugar
PER SERVING (WITHOUT RICE)
275 kcalories, protein 33g, carbohydrate 22g, fat 7 g, saturated fat 2g, fibre 4g, sugar 20g, salt 0.8 g
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