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This delicious Chicken and Mango Stir Fry is loaded with fresh vegetables and jam-packed with flavour. The zesty flavour comes together with ginger, chilis, soy sauce, honey, and coconut oil. And the mango adds a flavourful and colourful twist to the conventional stir fry.
I love a good stir fry for weeknight dinner or left-over lunch, because it delivers a healthy balance of protein with a good assortment of veggies. Stir fries are also versatile and can be made with whatever veggies you may have on hand and can be batch cooked to eat during the week.
This healthy meal comes together in 20 minutes and can be served with brown rice. If you are trying to limit your starchy carbs, place on a bed of spinach, mixed greens or eat without a side dish.
Tips:
Don’t over cook the veggies. You want crisp textures. Plus Vitamin C is destroyed in the cooking process, so keep it minimal.
Store: Let cool before storing in air tight container. The stir-fry will keep in the fridge for four days.
Freeze: Freeze in an airtight container for up to 3 months.
Chicken and Mango Stirfry
Ingredients
- 1 lb. (450g) chicken breasts, cut into strips
- 1 tbsp. buckwheat flour (or whole wheat flour)
- 1 mango, peeled
- 1 red bell pepper
- 1 red onion
- 2 cups of broccoli florets, cut into bite size pieces
- 2 cloves garlic
- 1 small chili pepper
- 2 tbsp. ginger, grated
- 2 tbsp. coconut oil
- For the sauce:
- 3 tbsp. of rice vinegar
- 3 tbsp. of water
- 5 tbsp. of soy sauce
- 2 tbsp. honey
Instructions
1.Cut the chicken into thin strips and season with salt and pepper, then
coat with flour.
2.Peel the mango and cut the flesh into strips. Cut the peppers into
strips. Peel the onion and cut into half rings. Cut the broccoli into bite sized pieces.
3.Cut the deseeded chili pepper lengthwise, then finely chop. Peel and
grate the ginger.
4.Prepare the sauce by mixing all the sauce ingredients in a bowl
5.In a wok or large pan, heat 1 tbsp. of coconut oil, and stir fry the
peppers, brocoli, onions, chili pepper, garlic and ginger over high heat for about 3 minutes. Add the mango and mix, cooking for another 2 minutes. Then remove everything and set aside.
6.Add the second tbsp. of oil to the pan and fry the chicken for about 3
minutes, stirring often. (Ensure chicken pieces are cooked thoroughly.)
7.Place the mango and vegetables back to the pan. Add the sauce and mix
well. Cook on high heat for about 2 minutes until the sauce thickens. Mix
occasionally.
8.Serve with rice (not included in nutrition information per serving).
9.Garnish with green onion and sesame seeds and eat with chop sticks for an authentic experience.
Nutrition Information:
Serving Size:
4Amount Per Serving: Calories: 308Total Fat: 9gCarbohydrates: 31gProtein: 29g
