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Chicken and Mango in a Warm Coconut Sauce
Courtesy of CanolaInfo
Servings: 6
Prep Time: 15 Min. Cook Time: 38 Min. What you need:
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+ 2 Tbsp. all-purpose flour (30 mL)
+ 1 Tbsp. Spanish paprika (15 mL) + 1 Tbsp. pumpkin pie spice (15 mL) + 1/8 tsp. cayenne pepper or crushed red chili flakes (0.5 mL) + 4 chicken breasts, boneless, skinless, cubed + 2 Tbsp. canola oil (30 mL) + 1/2 c. diced red onion (125 mL) + 1 (14 oz. /398 mL) can light coconut milk + 1 (14 oz. /398 mL) can diced, unsalted tomatoes + 1 c. mango chunks, fresh or frozen, thawed (250 mL) What to do:
1. Preheat oven to 350°F (180°C).
2. In a large zip seal bag, combine flour, paprika, pumpkin pie spice and cayenne pepper or red chili flakes. Shake to mix well. Add chicken, about 1/4 at a time and shake to coat. 2. In a large oven-safe saucepan, heat canola oil over medium-high heat. Add chicken and brown for approximately 5 minutes per side. Remove chicken from pan. 3. Add onions and cook for about 3 minutes or until just softened. Add coconut milk, tomatoes, mango and return chicken to oven safe saucepan. 4. Bake for 25 minutes. Serve on its own or with steamed rice. * Recipe courtesy of Patricia Chuey, RD and CanolaInfo. Nutritional information:
Calories: 180; Total Fat: 9g; Saturated Fat: 3g; Cholesterol: 30mg; Total Carbs: 13g; Fiber: 2g; Sugar: 8g; Protein: 13g; Sodium: 45mg;
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