Directions:
- Wash the rice and cook with a couple pinches of salt.
- Fresh mango can be tricky to cut up because of the large pit in the center. Peel the fruit and cut away bite-size portions. Put the mango in a bowl with the snow peas.
- Cut the broccoli into bite-size pieces and set aside on it's own.
- Slice the chicken to the size of 3 quarter dollars put together, or cut to your preference. Partially freeze the meat to make the meat easier to cut small.
- Put the chicken in a small bowl. Add the cornstarch, garlic powder, salt, white pepper, MSG and 2 teaspoons of water. Mix by hand to coat the meat. This step keeps the meat juicy while it cooks in hot oil.
- In another small bowl, mix the Tabasco, sugar, and ketchup.
- 3/4 fill a small pot of water and boil. Add the broccoli and cook for 3-4 minutes, until it becomes bright green. If you cook too long it will become translucent and limp. lightly season.
- Heat the vegetable oil in your wok at 80% heat. Add the chicken and cook until white. Drain off the oil and set meat aside.
- Return the wok to the heat the remaining oil. Add the mango and snow peas. Cook for 1 minute while flipping and then add the chicken and sauce. Cook for 2 minutes more while stirring.
- Serve the dish with a pilaf of rice and arrange the broccoli on the side of the plate.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1608.01 Kcal (6732 kJ) | ||
| Calories from fat | 615.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 68.44g | 105% | |
|---|---|---|---|
| Cholesterol | 46.48mg | 15% | |
| Sodium | 1318.5mg | 55% | |
| Potassium | 1213.44mg | 26% | |
| Total Carbs | 214.11g | 71% | |
| Sugars | 45.44g | 182% | |
| Dietary Fiber | 17.91g | 72% | |
| Protein | 38.63g | 77% | |
| Vitamin C | 166.7mg | 278% | |
| Iron | 4mg | 22% | |
| Calcium | 139.6mg | 14% | |
| Amount Per 100 g | |||
| Calories | 213.45 Kcal (894 kJ) | ||
| Calories from fat | 81.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.08g | 105% | |
|---|---|---|---|
| Cholesterol | 6.17mg | 15% | |
| Sodium | 175.02mg | 55% | |
| Potassium | 161.08mg | 26% | |
| Total Carbs | 28.42g | 71% | |
| Sugars | 6.03g | 182% | |
| Dietary Fiber | 2.38g | 72% | |
| Protein | 5.13g | 77% | |
| Vitamin C | 22.1mg | 278% | |
| Iron | 0.5mg | 22% | |
| Calcium | 18.5mg | 14% | |
* 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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