Ingredients:
- 1 large ripe mango, peeled and flesh removed from the stone (can use equivalent de-frosted from frozen mango)
Directions:
- Use a food processor or stick blender to pulp the mango. Can also mash by hand and force through a strainer.
- Heat the oil in a small saucepan and then saute the onion until soft. Add the chicken stock and stir through.
- Add the mango pulp, the balsamic vinegar, pepper. Continue to stir over medium heat for a couple of minutes.
- Add the coriander and heat through thoroughly. The sauce can be reheated if ready before your fish or chicken.
- Serve over fish or chicken. Some veges or rice on the side.
- My photo shows basa fillet, sprinkled with all-seasoning cooked at 180°C (fan-forced) in the oven for 20 minutes. Use 200°C if not using a fan-forced oven. Topped with sauce and some steamed veges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 92.95 Kcal (389 kJ) | ||
| Calories from fat | 31.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.53g | 5% | |
|---|---|---|---|
| Cholesterol | 0.08mg | 0% | |
| Sodium | 6.16mg | 0% | |
| Potassium | 175.88mg | 4% | |
| Total Carbs | 15g | 5% | |
| Sugars | 13.11g | 52% | |
| Dietary Fiber | 2.05g | 8% | |
| Protein | 1.1g | 2% | |
| Vitamin C | 31.5mg | 53% | |
| Iron | 0.1mg | 0% | |
| Calcium | 14.9mg | 1% | |
| Amount Per 100 g | |||
| Calories | 83.15 Kcal (348 kJ) | ||
| Calories from fat | 28.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.16g | 5% | |
|---|---|---|---|
| Cholesterol | 0.07mg | 0% | |
| Sodium | 5.51mg | 0% | |
| Potassium | 157.33mg | 4% | |
| Total Carbs | 13.42g | 5% | |
| Sugars | 11.73g | 52% | |
| Dietary Fiber | 1.84g | 8% | |
| Protein | 0.99g | 2% | |
| Vitamin C | 28.2mg | 53% | |
| Calcium | 13.3mg | 1% | |
* 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.
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