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Rush Hour
|
30 Minutes, High Protein, One Pot
Mango Curry With Chicken
Cooking Time:
30
mins
Serving Size:
You Need:
Ingredients
-
-
-
Seasonings
-
-
-
2346405
Energy (Atwater Specific Factors)
14.83215875
kcal
Zinc, Zn
0.0929
mg
Total Lipid (Fat)
0.1625
g
Iron, Fe
N/A
mg
Ash
0.8288
g
Vitamin B-6
0.05175
mg
Selenium, Se
N/A
ug
Sodium, Na
97.21
mg
Calcium, Ca
46.28
mg
Phosphorus, P
21.6
mg
Magnesium, Mg
10.93
mg
Nitrogen
0.07875
g
Water
95.2
g
Manganese, Mn
0.076
mg
Copper, Cu
N/A
mg
Potassium, K
265.2
mg
Molybdenum, Mo
N/A
ug
Protein
0.4921875
g
Carbohydrate, by difference
3.3165125
g
Energy (Atwater General Factors)
16.6973
kcal
Preparation
-
Cooking Instructions
1.
Cook the rice according to the package instructions. For jasmine rice, use a 1:1 ratio of rice to water.
2.
Heat a pan over medium-high heat. Once the pan is hot, add the cooking oil. Stir-fry theonion for 1 minute.
3.
Add the potato to the pan and stir-fry for another 1 minute.
4.
Add the chicken to the pan, keep the remaining marinade. Stir-fry for 2 minutes.
5.
Add the broccoli to the pan and pour the remaining marinade in, mix well.
6.
Pour water (1 cup per serving) into the pan. Bring the mixture to a boil, then reduce the heat to medium. Cover the pan with a lid, and let it cook for 10 minutes.
7.
While the curry is simmering, smash the mango in a separate bowl using a fork.
8.
Remove the lid from the pan after 10 minutes. If the curry is too watery, let it simmer uncovered until the sauce thickens.
9.
Add the smashed mango to the pan and mix well. Taste the curry and add salt if needed to adjust the seasoning
10.
Serve the mango chicken curry hot with cooked rice
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