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Stir-Fried Chicken with Mango and Cashews

Makes 8 servings

Preparation Time: 15 min
Cooking Time: 35 min

If you love the sweet taste of mangoes with chicken, you will love this dish. It's easy to make on a weeknight if you do all the prep work the day before.

Ingredients

2 tbsp vegetable oil, divided 25 mL
1 1/2 lbs boneless skinless chicken breasts, cut into thin strips 750 g
2  red bell peppers, julienned 2 
1  onion, peeled and sliced lengthwise into thick wedges 1 
1  small fresh red chili pepper, seeded and finely chopped (optional) 1 
2 tbsp fish sauce 25 mL
2 tsp reduced-sodium soy sauce 10 mL
1 tsp granulated sugar 5 mL
2 cups diced fresh or frozen mango, thawed 500 mL
1/2 cup unsalted dry-roasted cashew pieces 125 mL
  Salt and freshly ground black pepper  
Serve over basmati or jasmine rice or whole wheat rotini. If desired, start the meal with snow peas and carrot sticks with ranch dip.

Instructions

Step 1
Heat a wok or large skillet over medium heat. Add 1 tbsp (15 mL) of the oil and swirl to coat the surface. When oil is hot but not smoking, add chicken in batches and stir-fry until it turns white and is almost cooked through, about 3 minutes. Remove each batch to a plate until all the chicken is cooked. Set aside.

Step 2
Add the remaining oil, then the red peppers, onion and chili pepper to the wok; stir-fry for 1 minute. Stir in fish sauce, soy sauce and sugar. Add chicken, mango and cashews; stir-fry for 10 to 15 minutes or until chicken is no longer pink inside. Season to taste with salt and pepper.

Tips

Adults will love the spicy taste from the red chili pepper. If the rest of the family doesn't like heat, take their portions out first, then add the chili at the end.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 219
14%
Fat / Lipides 8.9 mg
Saturated / saturés 1.4 mg
+ Trans / trans 0.1 mg
Cholesterol / Cholestérol 49 mg
18%
Sodium / Sodium 443 mg
5%
Carbohydrates / Glucides 13.8 g
7%
Fiber / Fibres 1.7 g
Sugars / Sucres 9.1 g
Protein Protéines 21.6 g
11%
Vitamin A / Vitamine A
97%
Vitamin C / Vitamine C
2%
Calcium / Calcium
8%
Iron / Fer
Very high in: Vitamin C, niacin, vitamin B6 and magnesium
Diabetes Food Choice Values
1⁄2 Carbohydrate
2 1⁄2 Meat & Alternatives
Variation:
This recipe is not very saucy. If you want to add sauce, combine 1 cup (250 mL) chicken stock with 1 tbsp (15 mL) cornstarch. Add to the finished dish and heat to thicken. Taste and adjust seasoning with salt and pepper.
Fresh or canned pineapple chunks can replace the mango.
Contributor
Eileen Campbell
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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