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"For I know the plans I have for you," says the Lord. "They are plans for good and not for disaster, to give you a future and a hope." Jeremiah 29:11

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Saturday, April 18, 2015

Thai Chicken & Mango Stir Fry

Both ripe and under-ripe mango work well in this chicken and vegetable stir-fry.
Makes: 4 servings, about 1-1/2 cup each
Total Time:


Ingredients

  • 2 tablespoons lime juice
  • 1 1/2 teaspoons cornstarch
  • 1-2 teaspoons brown sugar
  • 2 tablespoons canola oil, divided
  • 1 pound chicken tenders cut into 1-inch pieces
  • 2 cloves garlic, minced
  • 1 teaspoon minced fresh ginger
  • 1 small green or red hot chile peppers (yeh, I know), stemmed and sliced (can substitute 1 teaspoon crushed red pepper)
  • 4 cups of bite-sized broccoli florets
  • 1/4 cup water
  • 2 just ripe mangoes, peeled and sliced
  • 1 bunch scallions, cut into small pieces
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped fresh basil (preferably Thai basil but not strictly)
  • 1/4 cup chopped fresh mint
  • 1 lime, cut into 6 wedges
  • 2 tablespoons plus 1 teaspoon fish sauce

Preparation

  1. Combine fish sauce, lime juice, cornstarch and brown sugar in a small bowl.
  2. Heat 1 tablespoon oil in a wok or large skillet over high heat. Add chicken; cook, stirring, until just cooked through, about 5 to 7 minutes. Transfer to a plate.
  3. Add the remaining tablespoon oil, garlic, ginger and chiles (or crushed red pepper) to the pan. Cook, stirring, until fragrant, about 30 seconds. 
  4. Add broccoli and water; cook, stirring, until beginning to soften, about 2-3 minutes. 
  5. Add mangoes and scallions; cook, stirring, for 1 minute. 
  6. Add the reserved fish sauce and chicken; cook, stirring, until the sauce is thickened and the chicken is heated through, about 1 minute. 
  7. Stir in cilantro, basil and mint.
         Serve with lime wedge garnish.

Note:

  • Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. You can find it in the Asian-food section of large supermarkets and in Asian specialty markets. Look for one that is lower in sodium than other brands, less than 1,190 mg per tablespoon! If not, I recommend not using it.

Nutrition

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).

ทานให้อร่อยนะ! (That's buon appetito in Thailandese :) )

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