Thai Chicken & Mango Stir-Fry
From EatingWell: January/February 2010
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.
- 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.
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.
Per serving: 195 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 20 g carbohydrates; 1 g added sugars; 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).
Carbohydrate Servings: 1
Exchanges: 1 fruit, 1 vegetable, 2 1/2 lean meat
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- Ease of Preparation
- Type of Dish
- Main dish, poultry
- Total Time
- 45 minutes or less
- Main Ingredient
- New Year's Eve
- January/February 2010