Annette Syms Low Fat Mango Chicken Recipes

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ANNETTE SYM'S LOW FAT MANGO CHICKEN



Annette Sym's Low Fat Mango Chicken image

A quick and easy, really low fat chicken dish that you can have from fridge to table in no more than 20 minutes. Another of Annette Sym's recipes.

Provided by bluemoon downunder

Categories     Chicken

Time 22m

Yield 6 serving(s)

Number Of Ingredients 12

cooking spray
1 small onion, diced
1 teaspoon garlic, crushed
700 g chicken breasts, skin removed and cut into strips
1 teaspoon curry powder
2 teaspoons chicken stock powder
2 tablespoons tomato paste
1 cup evaporated skim milk
1 teaspoon coconut essence
500 ml mango nectar
2 tablespoons cornflour
1 (425 g) can mangoes, sliced, drained

Steps:

  • Sauté onion and garlic for 2 minutes in a non-stick pan that has been sprayed with cooking spray.
  • Add chicken and sauté for 5 minutes, or until nearly cooked.
  • Combine curry powder, tomato paste and chicken stock powder, and cook for 1 minute.
  • Stir in milk and coconut essence.
  • Blend cornflour with mango juice, and add to the pan, stirring until the mixture thickens.
  • Add the drained mango slices.
  • Serve with your favourite boiled rice or pasta.
  • VARIATION: Replace mango nectar and canned fruit with apricot nectar and canned apricot halves.

Nutrition Facts : Calories 322.6, Fat 11.5, SaturatedFat 3.3, Cholesterol 76.4, Sodium 174.8, Carbohydrate 26.4, Fiber 2.6, Sugar 21.7, Protein 29.1

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