1 small onion diced
1 teaspoon crushed garlic (in jar)
700g skinless chicken breasts cut into strips
1 teaspoon curry powder (Clive of India®)
2 tablespoons no-added-salt tomato paste
2 teaspoons salt-reduced chicken stock powder
2 tablespoons cornflour
2 cups mango nectar
1 x 425g can mango slices in natural juice drained
1 cup (250ml) evaporated light milk
1 teaspoon coconut essence
1: Sauté onion and garlic for 2 minutes in non-stick frypan that has been coated with cooking spray. Add chicken and sauté for 5 minutes or until nearly cooked.
2: Combine curry powder, tomato paste and stock powder with chicken, cook for 1 minute.
3: Blend cornflour with mango nectar, add to pan, stir until mixture thickens.
4: Add drained mango slices. Stir in milk and coconut essence. Once boiled take off heat as evaporated milk can separate when over boiled. Serve with boiled rice or pasta.
Note: Serve with Basmati rice or noodles (for a lower carb count use glass noodles). Not included in nutritional information below.
Variation: Replace mango nectar and canned fruit with apricot nectar and canned apricot halves (in natural juice) for Apricot Chicken.
Suitable to be frozen for 2-3 weeks.
FAT TOTAL 2.8g
KILOJOULES 1045 (cals 250)
GI RATING LOW
DIETITIAN’S TIP: The mango in this recipe provides the carbohydrate for this meal. People with diabetes may like to include a green vegetable with this meal rather than another source of carbohydrate.