Mango Chicken Curry
Mango and chicken are a wonderful flavour combination and come together beautifully in this sweet curry. The seasonings used in the recipe are delightful suggestions but feel free to experiment.
1 Tbsp (15 mL) coconut oil or other oil of choice
1 large onion, chopped
1 red bell pepper, chopped
3 garlic cloves, minced
2 Tbsp (30 mL) fresh ginger, minced
1 1/2 Tbsp (22 mL) yellow curry powder
1 tsp (15 mL) cumin seeds
2 to 3 Thai red chilies, crushed, or 1/4 tsp (1 mL) cayenne powder
2 Tbsp (30 mL) apple cider vinegar or white vinegar
1 1/4 cups (310 mL) low-sodium chicken broth
1 1/2 cups (350 mL) frozen diced mango
Salt and pepper to taste
1 lb (450 g) organic skinless, boneless chicken thighs or breasts, cut into 1 in (2.5 cm) pieces
1/3 cup (80 mL) golden raisins
Juice of 1/2 lemon
1/2 cup (125 mL) coconut milk
Heat oil in large skillet over medium heat. Add onions and cook, stirring occasionally, until softened, about 5 minutes. Add red bell pepper; cook 2 minutes. Add garlic, ginger, curry powder, cumin, and chilies or cayenne; cook 1 minute.
Add vinegar, broth, 1 cup (250 mL) mango, and salt and pepper to skillet. Bring to a boil, lower heat, and simmer for 15 minutes, stirring occasionally.
Place contents of skillet into blender and purée until smooth.
Return sauce to skillet and add chicken and raisins. Return to a simmer and cook covered for 8 to 10 minutes, or until chicken is cooked through. Add remaining mango, lemon juice, and coconut milk; heat 2 minutes.
Serve curry over cooked brown rice and garnish with toasted almonds and cilantro, if desired.
Serves 4.
Each serving contains:
372 calories; 30 g protein; 12 g total fat (9 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 106 mg sodium
source: "Frozen Fruits & Vegetables", alive #351, January 2012
Mango Chicken Curry
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
