Brought to you by Cheshire Medical Center

This stir-fry is made with chicken breast strips, garlic, ginger, lime juice, brown sugar, broccoli, red peppers, mangoes, scallions, cilantro, basil, and soy sauce. Delicious and colorful! This recipe is one of the great options occasionally served in the Art Nichols Café at Cheshire Medical Center.

Both ripe and under-ripe 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.

Serves 6

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
1 pound chicken tenders
2 cloves garlic
1 teaspoon minced fresh ginger
1-2 fresh small red or green chile peppers, stemmed and sliced
4 cups bite-size broccoli florets
1/4 cup water
2 mangoes
1 bunch scallions
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh basil
1/4 cup chopped fresh mint
1 lime, cut into 6 wedges

Directions:

  1. Combine fish sauce, lime juice, cornstarch and brown sugar to taste in a small bowl.
  2. 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.
  3. 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.

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.


Recipe adapted from WebMD.com

Nutrition Information: 195 calories; 20g carbohydrates; 5g fat; 21g protein.