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.
6 servings, about 1 cup each
Active Time: 45 minutes |
Total Time: 45 minutes
2 tablespoons plus 1 teaspoon fish sauce (see Note)
2 tablespoons lime juice
1 1/2 teaspoons cornstarch
1-2 teaspoons brown sugar
4 teaspoons canola oil, divided
1 pound chicken tenders, cut into 1-inch pieces
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1-2 fresh small red or green chile peppers, stemmed and sliced, or 1/2-3/4 teaspoon crushed red pepper
4 cups bite-size broccoli florets
1/4 cup water
2 mangoes, peeled and sliced
1 bunch scallions, cut into 1-inch pieces
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh basil, preferably Thai
1/4 cup chopped fresh mint
1 lime, cut into 6 wedges (optional)
Combine fish sauce, lime juice, cornstarch and brown sugar to taste in a small bowl.
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.
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.
Per serving :
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
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 vegetable, 2 1/2 lean meat
Tips & Notes
Ingredient note: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of large supermarkets and in Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our nutritional analyses.