Source: Patricia Chuey, RD | Category: Diabetes-Friendly, Entrees, Heart-Smart

Chicken and Mango in a Warm Coconut Sauce

A different and delightful way to enjoy mango. If desired, cubes of pre-roasted squash or pumpkin can be used in place of the mango.

Chicken and Mango in a Warm Coconut Sauce

Ingredients

  • 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
  • ½ cup diced red onion 125 mL
  • 1 (14 oz /398 mL) can light coconut milk
  • 1 (14 oz /398 mL) can diced, unsalted tomatoes
  • 1 cup mango chunks, fresh or frozen, thawed 250 mL

Instructions

  • 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 ¼ 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.

Yield

6 servings

serving size

1 cup (250 mL)

nutritional analysis

Per Serving

Calories180
Total Fat9 g
Saturated Fat3.5 g
Cholesterol30 mg
Carbohydrates13 g
Fiber2 g
Sugars8 g
Protein13 g
Sodium45 mg
Potassium150 mg