Chicken with Mango Sauce

with Basmati Rice
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Chicken with Mango Sauce
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Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
735
calories
Calories

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Even smarter

Nutritional values

This chicken dish is rich in protein from the chicken and the tofu.

Serve this with brown rice instead of basmati rice for a little added fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie735 kcal(35 %)
Protein44.15 g(45 %)
Fat32.13 g(28 %)
Carbohydrates64.86 g(43 %)
Sugar added0 g(0 %)
Roughage3.12 g(10 %)
Vitamin A624.44 mg(78,055 %)
Vitamin D1.57 μg(8 %)
Vitamin E3.89 mg(32 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.38 mg(35 %)
Niacin18.56 mg(155 %)
Vitamin B₆0.61 mg(44 %)
Folate51.35 μg(17 %)
Pantothenic acid1.17 mg(20 %)
Biotin0.58 μg(1 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C17.81 mg(19 %)
Potassium431.36 mg(11 %)
Calcium74.72 mg(7 %)
Magnesium45.78 mg(15 %)
Iron2.25 mg(15 %)
Iodine34.81 μg(17 %)
Zinc1.29 mg(16 %)
Saturated fatty acids17.28 g
Cholesterol232.66 mg

Ingredients

for
4
Ingredients
4 Chicken breasts (about 6 oz)
1.333 cups frozen, mixed Vegetables
½ cup Smoked tofu
1 tablespoon clarified butter
2 tablespoons Teriyaki marinade (ready-made)
1 tablespoon snipped Chives
1 tablespoon parsley
all-purpose flour
2 eggs
1 tablespoon soy sauce
butter (for frying)
salt
freshly ground peppers
Mango sauce
½ cup chicken stock
4 tablespoons cream
4 tablespoons diced Mangoes
4 tablespoons Orange juice
2 teaspoons Corn starch
salt
freshly ground peppers
Lime sauce
cup chicken stock
¼ cup cream
1 tablespoon Lime juice
1 tablespoon Corn starch
salt
freshly ground peppers
Coriander rice
cup Basmati rice
3 tablespoons Mirin (sweet rice wine)
4 tablespoons butter
1 tablespoon cilantro
salt
How healthy are the main ingredients?
Basmati riceMangoOrange juicesoy sauceChivesparsley

Preparation steps

1.
Heat the clarified butter and sweat the mixed vegetables for a couple of minutes, then cool.
2.
Finely dice the smoked tofu and mix with the vegetables. Season with the Teriyaki Marinade, salt and pepper
3.
Cut a pocket in each chicken breast and stuff with the vegetables. Break the eggs on to a plate and mix with the herbs and soy sauce.
4.

Season the chicken breasts, dip in flour, then in the egg and fry on both sides in butter until golden brown. Then place on a greased baking tray and bake in the oven preheated to 350°F for about 10 minutes, or until done.

5.
Put the chicken stock, cream, diced mango and orange juice into a pan and bring to the boil. Blend to a puree with a hand blender. Mix the cornflour to a smooth paste in a little cold water and add to the boiling sauce. Season to taste and pass through a fine sieve. Simmer for a further 2 minutes.
6.
Make the lime sauce in the same way.
7.
Cook the rice in plenty of boiling salted water, rinse under cold water and transfer to a shallow container. Season with mirin and salt and reheat with the butter. Mix with the coriander leaves shortly before serving.