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.

Per serving: 195 calories; 5 g fat ( 1 g sat , 2 g mono ); 44 mg cholesterol; 20 g carbohydrates; 1 g added sugars; 21 g protein; 4 g fiber; 531 mg sodium; 557 mg potassium.

Nutrition Bonus: Vitamin C (200% daily value), Vitamin A (70% dv), Folate&Potassium (24% dv), Magnesium (18% dv), Iron (16% dv).

Carbohydrate Servings: 1

Exchanges: 1 fruit, 1 vegetable, 2 1/2 lean meat

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  • 6
  • 45 mins

Ingredients

  • 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)

Preparation

Step 1

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

Tips&Notes
Ingredient note: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of large supermarkets and in Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our nutritional analyses.

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