Mango Chicken Stir-fry Ingredients:
•3/4 lb (375 g) boneless, skinless chicken breast, sliced
•1 1/2 teaspoons (7 mL) soy sauce
•1/4 teaspoon (1 mL) salt
•pinch white pepper
•1 teaspoon (5 mL) cornstarch
•2 teaspoons (10 mL) cider vinegar
•1 1/2 teaspoons (7 mL) ketchup
•1 1/2 teaspoons (7 mL) sugar
•2 tablespoons (25 mL) water
•1 star anise
•1 tablespoon (15 mL) canola oil
•1/2 medium green bell pepper, sliced
•1/2 medium red bell pepper, sliced
•1 tablespoon (15 mL) grated ginger
•1 teaspoon (5 mL) garlic
•1 large shallot, chopped
•2 large mangoes, peeled, pitted, thinly sliced
•16 toasted pecan halves
•2 sprigs cilantro
Preparation:
Combine chicken and marinade ingredients (1 1/2 teaspoons soy sauce,
1/4 teaspoon salt, pinch white pepper, and 1 teaspoon cornstarch) and
marinate for 30 minutes.
Combine sauce ingredients (2 teaspoons cider vinegar, 1 1/2 teaspoons
ketchup, 1 1/2 teaspoons sugar, 2 tablespoons water) and set aside.
Break off radial pieces of star anise and discard woody centre.
Gently press with knife to crack lightly.
In non-stick skillet or wok, heat oil and star anise over high heat.
Add chicken and stir-fry for 3 minutes or until chicken just turns opaque.
Add peppers, ginger, garlic and shallots and stir-fry for 1 minute.
Add sauce ingredients and stir to mix until sauce is slightly
thickened, about 1 minute. Add mangoes and mix gently for 1 minute
until heated through.
Garnish with pecans and cilantro and serve.
Each serving (not including toasted pecan halves) includes: Calories
269, 26 g Carbohydrates, 21 g Protein, 10 g Fat, 1 g Saturated Fat, 50
mg Cholesterol, 4 g Fibre, 330 mg Sodium, 420 mg Potassium. An
excellent source of vitamin A, vitamin C, and niacin. A good source of
fibre, vitamin E, vitamin B-6 and folacin.
This recipe is reprinted with permission from a sample recipe from
HeartSmart Chinese Cooking
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