Island Chicken With Mango Recipe

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Island Chicken With Mango
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Ingredients
20
Count
Nutrition
685
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. *If the sweetened type is all you can find, use that as it will improve rather than spoil the dish.
  2. Please note that I meant the RIND of either 2 limes or 1 lemon. The Zaar robot hits me over the head if I say Finely grated rind of - .
  3. Prepare all your ingredients and have it at hand, then it's such an easy dish.
  4. Put the rice on to cook with the water and salt.
  5. Prepare the onions and peppers. Heat a generous film of oil in a roomy pot. You could use a large pan, but using a pot is easier with this kind of recipe.
  6. Add the prepared onions and peppers all at once, stir well, keep heat medium, and fry until soft, stirring often. If it threatens to catch, add a dash of water. You could also use lower heat, put on the lid, and leave it to get on by itself while you prepare the chicken.
  7. Flour a chopping board lightly. Using a meat mallet, pound the breasts a little thinner, skin and all. Turn, use a little more flour on the skin, and repeat the abuse.
  8. When the onions and peppers are soft, remove from pot with a slotted spoon and keep warm in a bowl in a low oven.
  9. Add more oil to the pot if necessary, and heat up a little.
  10. Cut each chicken breast, across, in three pieces. Dip each into the beaten egg, then roll in the coconut. (Use more coconut if needed). Fry the chicken over medium heat, stirring and turning every now and then. It doesn't matter if the coconut comes off, but don't let it burn. Rather add a dash of water. Cook until chicken is done, 15 - 20 minutes.
  11. Add salt while the chicken is frying.
  12. Turn heat down, and add the garlic, rum, cream, lime or lemon rind, and the raisins. Stir through gently.
  13. Add the prepared peppers and onions. Do not let it boil actively, just bring to a simmer, then add the mango pieces and stir through again. Simmer very gently for a minute or two.
  14. Taste for seasoning: it will almost definitely need more salt.
  15. It improves on standing in a warming oven.
  16. Serve with the cooked rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 685.45 Kcal (2870 kJ)
Calories from fat 152.1 Kcal
% Daily Value*
Total Fat 16.9g 26%
Cholesterol 102.39mg 34%
Sodium 771.51mg 32%
Potassium 1029.89mg 22%
Total Carbs 110.74g 37%
Sugars 31.51g 126%
Dietary Fiber 11.54g 46%
Protein 15.06g 30%
Vitamin C 182.7mg 304%
Vitamin A 2.2mg 74%
Iron 42.2mg 234%
Calcium 133.4mg 13%
Amount Per 100 g
Calories 93.94 Kcal (393 kJ)
Calories from fat 20.85 Kcal
% Daily Value*
Total Fat 2.32g 26%
Cholesterol 14.03mg 34%
Sodium 105.74mg 32%
Potassium 141.15mg 22%
Total Carbs 15.18g 37%
Sugars 4.32g 126%
Dietary Fiber 1.58g 46%
Protein 2.06g 30%
Vitamin C 25mg 304%
Vitamin A 0.3mg 74%
Iron 5.8mg 234%
Calcium 18.3mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.3
    Points
  • 17
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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