Thai Chicken & Mango Stir-Fry

Thai Chicken & Mango Stir-Fry

Both ripe and underripe mango work well in this chicken and vegetable stir-fry. If the mangoes you have are less ripe, use 2 teaspoons brown sugar. If they’re ripe and sweet, just use 1 teaspoon or omit the brown sugar altogether.

From EatingWell: January/February 2010
Yield: 6 servings, about 1 cup each
Active Time: 45 minutes
Total Time: 45 minutes

Ingredients

  1. 2 tablespoons plus 1 teaspoon fish sauce (see Note)
  2. 2 tablespoons lime juice
  3. 1 1/2 teaspoons cornstarch
  4. 1-2 teaspoons brown sugar
  5. 4 teaspoons canola oil, divided
  6. 1 pound chicken tenders, cut into 1-inch pieces
  7. 2 cloves garlic, minced
  8. 1 teaspoon minced fresh ginger
  9. 1-2 fresh small red or green chile peppers, stemmed and sliced, or 1/2-3/4 teaspoon crushed red pepper
  10. 4 cups bite-size broccoli florets
  11. 1/4 cup water
  12. 2 mangoes, peeled and sliced
  13. 1 bunch scallions, cut into 1-inch pieces
  14. 1/4 cup chopped fresh cilantro
  15. 1/4 cup chopped fresh basil, preferably Thai
  16. 1/4 cup chopped fresh mint
  17. 1 lime, cut into 6 wedges (optional)

Preparation

  1. Combine fish sauce, lime juice, cornstarch and brown sugar to taste in a small bowl.
  2. Heat 2 teaspoons oil in a wok or large skillet over high heat. Add chicken; cook, stirring, until just cooked through, 5 to 7 minutes. Transfer to a plate.
  3. Add the remaining 2 teaspoons oil, garlic, ginger and chiles (or crushed red pepper) to the pan. Cook, stirring, until fragrant, about 15 seconds. Add broccoli and water; cook, stirring, until beginning to soften, about 2 minutes. Add mangoes and scallions; cook, stirring, for 1 minute. Add the reserved sauce and chicken; cook, stirring, until the sauce is thickened and the chicken is heated through, about 1 minute. Stir in cilantro, basil and mint. Serve with lime wedges, if desired.

Tips & Notes

Nutrition

Nutrition Per Serving: 195 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 20 g carbohydrates; 21 g protein; 4 g fiber; 531 mg sodium; 557 mg potassium.

Nutrition Bonus: Vitamin C (200% daily value), Vitamin A (70% dv), Folate & Potassium (24% dv), Magnesium (18% dv), Iron (16% dv).

1 Carbohydrate Serving

Exchanges: 1 fruit, 1 vegetable, 2 1/2 lean meat