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

HONEYED MANGO AND CHICKEN SAUTE WITH TOASTED CASHEWS



Honeyed Mango and Chicken Saute with Toasted Cashews image

Provided by Aida Mollenkamp

Categories     main-dish

Time 50m

Yield 4 servings

Number Of Ingredients 14

3 tablespoons peanut oil
2 tablespoons soy sauce
1 tablespoon honey
6 boneless, skinless chicken thighs, cut into 1-inch cubes
1 cup salted cashews
3 medium garlic cloves, thinly sliced
1/4 medium yellow onion, roughly chopped (about 1/4 cup)
1 medium mango, roughly chopped (about 1 cup)
Sesame Rice, recipe follows
3 1/2 cups water
2 cups long-grain rice
1 tablespoon kosher salt
2 tablespoons toasted sesame oil
1/4 cup white sesame seeds

Steps:

  • In a large bowl or re-sealable plastic bag, mix together 2 tablespoons of the oil, the soy sauce, and the honey until well combined. Add chicken and toss to coat well. Place in refrigerator to marinate at least 30 minutes and up to 2 hours.
  • Meanwhile, heat a large frying pan over medium heat and add nuts. Toast nuts, shaking pan a few times, until nice toasted, about 2 minutes. Set aside to cool. (Can be made up to 3 days in advance.)
  • When chicken is ready, heat remaining 1 tablespoon oil in a large frying pan over medium heat. Add garlic and onion and cook until soft, about 2 minutes. Add chicken and marinade juices and cook, stirring occasionally, until chicken is browned on all sides and cooked through, about 6 minutes. Stir in mango and cashews and cook until heated through, about 1 minute. Taste and adjust seasoning, as necessary. Serve immediately over Sesame Rice.
  • Bring water to a boil. Add rice and salt and stir to combine. Reduce heat to low, cover, and simmer until rice is tender and water is absorbed, about 10 minutes. Remove from heat and let stand, covered, to finish cooking, about 5 minutes. Stir in oil and sesame seeds and serve.
  • Yield: 4 servings
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Ease of preparation: easy

CRUNCHY NUT CHICKEN (LOW FAT)



Crunchy Nut Chicken (Low Fat) image

Make and share this Crunchy Nut Chicken (Low Fat) recipe from Food.com.

Provided by Ninna

Categories     Chicken

Time 50m

Yield 4 serving(s)

Number Of Ingredients 6

4 (125 g) skinless chicken breasts, flattened skinless (125g/4 1/2oz ea.)
2 cups corn flakes
1/3 cup macadamia nuts, finely chopped
1/2 teaspoon chicken stock powder
1 egg white
1/4 cup skim milk

Steps:

  • Preheat oven 180deg C (350 deg F) fan forced.
  • Place corn flakes in a plastic bag then using a rolling pin crush finely.
  • Add nuts and stock powder into bag and shake, tip onto a flat plate.
  • Using a fork beat egg white and milk.
  • Dip flattened breasts in egg mixture, then coat each side of chicken with crumbs.
  • Place on a flat baking tray that has been coated with cooking spray, spray over top of chicken and bake 25-30 mins or until cooked and coating is golden brown.

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