Mango Lime Chicken Stir Fry

Mango Lime Chicken Stir Fry

This delicious stir fry has the wonderful tastes of summer and is very nutritious.

CAL P/SERVE
406
kJ P/SERVE
1700
FAT P/SERVE
10.1g
CARBS P/SERVE
23.1g
PROTEIN P/SERVE
49.0g
SUGAR P/SERVE
22.1g
SODIUM P/SERVE
644g
FAT
%
2.1%
ENERGY RDI%
19.5%

Mangoes are available only half the year depending where you are so if these are not readily available then use frozen which are in most supermarket.

We have not included rice in this dish as it is an optional extra and if you wish to consume rice then this will add an extra 200 calories to your daily allowance.

Ingredients

  • 1 chicken breast, diced
  • 1 cup cauliflower florets
  • 1 carrot, sliced
  • 1/4 capsicum, sliced
  • 1 tbsp. olive oil
  • 2 cups cabbage, sliced finely
  • 2 cloves garlic
  • 2 spring onions, sliced
  • 10 mint leaves
  • 1 tbsp. sweet chilli sauce
  • 1/4 cup water
  • 1 mango, peeled and cut

Sauce:

  • 3 tbsp. lime juice
  • 1 tsp. brown sugar
  • 1 tsp. fish sauce
  • 1 tbsp. mirin
  • 1 tsp. soy

Method

  1. Mix sauce ingredients in a small bowl, set aside.
  2. Heat olive oil in a non-stick fry pan and stir fry capsicum, carrot, cauliflower on med heat, approx 5 mins. You might need to place a lid on to help cook the vegetables, you can add a little water after a couple of minutes.
  3. Once vegetables have softened take off lid and add 1 crushed garlic, saute for 1 further minute.
  4. Whilst this is cooking in a small fry pan sprayed with cooking spray saute chicken until cooked, add 1 more crushed garlic and stir fry for 1 minute.
  5. Add this to the vegetable pan. Now add mango, mint, drizzle a little sweet chilli sauce, a little water over and sauce. Mix until combined.
  6. Serve immediately.

Nutrition Table

Servings: 2 Serving size:462g
Average Serve Average 100g
Energy 1700 kJ 367 kJ
  406 Cal 88 Cal
Protein 49.0 g 10.6 g
Fat, total 10.1 g 2.2 g
- Saturated 1.9 g 0.4 g
Carbohydrate 23.1 g 5.0 g
- Sugars 22.1 g 4.8 g
Sodium 644 mg 139 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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