Cheever's Spicy Mango Chicken & Rice - 4 servings
Preparation: 10 min. Cooking: 25 min. Total: 35 min.
-
2-1/3 cups water
-
1-1/3 cups long-grain rice
-
1 tsp orange peel, grated
-
2/3 cup orange juice
-
2 Tbsp low sodium soy sauce
-
1 Tbsp light molasses
-
1 Tbsp ginger, grated
-
1 tsp chili paste with garlic, or crushed red pepper
-
1 Tbsp water
-
2 Tbsp cornstarch
-
1 tsp olive oil
-
1 lb stir-fry chicken, rinsed and patted dry
-
1 lb frozen broccoli and cauliflower blend, thawed
-
1 cup mango, peeled and chopped
-
1-1/3 Tbsp sesame seeds
Boil water in a medium saucepan over high heat. Stir in rice. Immediately reduce heat to low. Cover and simmer 20-25 minutes, or until rice is tender and liquid is absorbed. Set aside. Meanwhile, combine next 8 ingredients in a mixing bowl and set aside. Heat oil in a heavy nonstick skillet over medium high heat. Sauté chicken 4-5 minutes, stirring frequently, until no longer pink. Transfer to a bowl and set aside. Add vegetables to same skillet. Cover and simmer 3-4 minutes or until crisp-tender. Transfer to bowl with chicken. Stir sauce into skillet. Simmer 3-4 minutes until until thick and bubbling. Return chicken and vegetables to skillet, stirring to coat. Add mango and cook until heated through. Serve over rice. Sprinkle with sesame seeds.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 390 Cal |
9.1 g |
36 g |
40 g |
1.7 g |
13 g |
100 mg |
370 mg |
Click for more detail
Nutrients
| Calories |
390 Cal |
|
| Fat |
9.1 g |
|
| Carbs |
36 g |
|
| Protein |
40 g |
|
| Fiber |
1.7 g |
|
| Sugar |
13 g |
|
|
Fats
| Fat |
9.1 g |
|
| Fat, Sat. |
2.1 g |
|
| Fat, Mono. |
3.6 g |
|
| Fat, Poly. |
2.2 g |
|
| Cholesterol |
100 mg |
|
|
Vitamins
| Choline |
11 mg |
2% |
| Niacin |
17 mg |
110% |
| Panto. Acid |
1.6 mg |
32% |
| Riboflavin |
0.21 mg |
16% |
| Thiamin |
0.27 mg |
22% |
| Vitamin A |
440 IU |
15% |
| Vitamin B6 |
0.89 mg |
56% |
| Vitamin B12 |
0.41 mcg |
17% |
| Vitamin C |
33 mg |
36% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.67 mg |
4.5% |
| Vitamin K |
2.5 mcg |
2% |
|
Minerals
| Calcium |
53 mg |
5.3% |
| Copper |
0.25 mg |
28% |
| Fluoride |
120 mcg |
3100% |
| Iron |
2.7 mg |
34% |
| Magnesium |
74 mg |
18% |
| Manganese |
0.45 mg |
6.3% |
| Phosphorus |
330 mg |
47% |
| Potassium |
570 mg |
12% |
| Selenium |
35 mcg |
64% |
| Sodium |
370 mg |
25% |
| Zinc |
2.1 mg |
19% |
|
Click for less detail
