Thursday, August 9, 2012

Chicken with Mango Stew Recipe (Gluten-Free)

Check out this recipe in the new blog

Who doesn’t love fruit?

Fruits are very nutritious and delicious. There are a million ways to eat fruit: you can eat them whole as a snack, blended in a smoothie, baked as a desert, or even in savory salads & main courses!

It's no wonder Mango got the popular name “The King of Fruits“; Because of its high nutritional value, it has a decent amount of Vitamins , Minerals , and Fiber, while being low in cholesterol and sodium.

As Mango's color is mid-range of yellow to orange, this means it's high in Beta-carotene (precursor form of Vitamin A) which acts like antioxidant.  

Mango is a low calorie food, has abundant amounts of Vitamin C , exceeding the daily RDA, good amounts of Vitamin  B6, Vitamin E , and high in Magnesium, Potassium, Copper, and traces of Iron. 

It also has phytochemicals which are non-nutritive plant chemicals that have many health benefits like anti cancer properties, and soluble dietary fiber like Pectin which aids of lowering serum cholesterol in the body.

A lot of studies claim that Mangos can kill cancer cells without affecting normal ones, especially in colon cancer and breast cancer.

And now let’s come to the recipe… 

This recipe has sweet & savory taste which is perfect for lunch or dinner.

You will need the following ingredients:  Adapted from “Meats & Poultry” cookbook .
  • 1 medium white Onion chopped.
  • Minced Ginger  (to taste).
  • Minced garlic (to taste).
  • 1 large pieces of ripe Mango chopped into cubes.
  • 1 cup of Low sodium Chicken broth (I used Maggie dry cube, they are gluten-free ).
  • Cashew to taste ( I added almost 20 piece). 
  •  1 cup Fresh Orange juice
  • 2 tsp. of Cornstarch (you can add coconut milk for thicking the sauce if you are gluten intolerant).
  • Boneless Chicken breasts  without skin  (1lb.) cut into cubes
  • 1 cup of Basmati white Rice.
  • 3 tbsp. Of Olive oil.
  • 2 tsp.of Curry powder. if you like the intense flavor of spice, you can add more, I always do that and its calroie free (choose the gluten-free one).
§         Put 1 tbsp.of olive oil in medium chef’s pan or sauce pan or Dutch oven,( I prefer the chef’s pan)  on medium heat , brown the chicken on each side for 5 min , set the chicken aside and reserve the oil.
         Reserve 2 tbsp. of orange juice and pour the rest on the glazed brown pan and sketch it to get all the residues, and let it boil for 5 min. Dissolve cornstarch (or coconut milk if it is in powder state) with reserved OJ and add it to the pan and let it boil for 1 min. Then remove it from the heat and Pour the juice over the chicken and set aside.
          Add 2 tbsp. of olive oil to the same pan on medium heat, saute the onion, ginger and garlic for 2 min., add the mango cubes, chicken broth, chicken with juice and the curry powder, simmer it on medium heat for 20 min at least or until the mango is mushy .
       In the meantime, put the cashew in a roasting pan with a splash of olive oil and roast it for 5 -10 min on 180 C or 380 F.
         Add cashews to the stew, sprinkle salt and fresh pepper to taste.Serve it over steamed Basmati rice.You can garnish with unsweetened coconut flakes or dried banana flakes.

And now enjoy!

A significant amount of fat and calories comes from olive oil & cashew, but both of them contain mono & polyunsaturated fat which is very good for you health.  You can skip it if you want, but they add a nice flavor and texture ! 

Any topping of garnish may increase the calories 

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