Thai Chicken & Mango Stir-Fry

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Both ripe and underripe mango work well in this chicken and vegetable stir-fry. If the mangoes you have are less ripe, use 2 teaspoons brown sugar. If they’re ripe and sweet, just use 1 teaspoon or omit the brown sugar altogether.

Thai Chicken & Mango Stir-Fry
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 45 minutes

  • 2 tablespoons plus 1 teaspoon fish sauce (see Note)

  • 2 tablespoons lime juice

  • 1 1/2 teaspoons cornstarch

  • 1-2 teaspoons brown sugar

  • 4 teaspoons canola oil, divided

  • 1 pound chicken tenders, cut into 1-inch pieces

  • 2 cloves garlic, minced

  • 1 teaspoon minced fresh ginger

  • 1-2 fresh small red or green chile peppers, stemmed and sliced, or 1/2-3/4 teaspoon crushed red pepper

  • 4 cups bite-size broccoli florets

  • 1/4 cup water

  • 2 mangoes, peeled and sliced

  • 1 bunch scallions, cut into 1-inch pieces

  • 1/4 cup chopped fresh cilantro

  • 1/4 cup chopped fresh basil, preferably Thai

  • 1/4 cup chopped fresh mint

  • 1 lime, cut into 6 wedges, (optional)

Directions
  1. 6 servings, about 1 cup each

  2. Combine fish sauce, lime juice, cornstarch and brown sugar to taste in a small bowl.

  3. Heat 2 teaspoons oil in a wok or large skillet over high heat. Add chicken; cook, stirring, until just cooked through, 5 to 7 minutes. Transfer to a plate.

  4. Add the remaining 2 teaspoons oil, garlic, ginger and chiles (or crushed red pepper) to the pan. Cook, stirring, until fragrant, about 15 seconds. Add broccoli and water; cook, stirring, until beginning to soften, about 2 minutes. Add mangoes and scallions; cook, stirring, for 1 minute. Add the reserved sauce and chicken; cook, stirring, until the sauce is thickened and the chicken is heated through, about 1 minute. Stir in cilantro, basil and mint. Serve with lime wedges, if desired.


Nutritional Facts

Servings
6
Per serving
Calories
195
Carbohydrates
20g
Fat
5g
Saturated Fat
1g
Monounsaturated Fat
2g
Protein
21g
Cholesterol
44mg
Dietary Fiber
4g
Potassium
557mg
Sodium
531mg
Added Sugars
1g
Exchanges
1 fruit
1 vegetable
2 1/2 lean meat
Carbohydrate Servings
1
Vitamin C (200% daily value)
Vitamin A (70% dv)
Folate &amp
Potassium (24% dv)
Magnesium (18% dv)
Iron (16% dv).

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