Lime chicken with mango sauce

The science of eating well: exotic, healthy, quick and delicious recipes.

This recipe originates in Mexico. I have modified it considerably to make it into a scientifically valid nutritional recipe. It’s a dish I’ve played around with many times.

At it’s base, it’s a marinaded chicken with a variety of subtle flavors.

I have added a mango sauce for Alicia because she’s very enthusiastic about it. Personally, I prefer it without the addition. I think it drowns out the flavor of the chicken.

Mexican friends of mine swear that mangoes originated in their country. In fact, they come originally from India where they were once seen as a sacred fruit.

In Australia, the mango season has, regretfully, come to an end, but it has just begun in Mexico.

Ingredients

• 3 tbsp olive oil
• 1 tbsp minced garlic
• 1/2 tsp ground cumin
• 1/2 tbsp ground pepper
• 1 lime, quartered. Zest of one of half the lime
• 3 tbsp lime juice
• ½ cup fat-free yoghurt
• 1 tsp of stevia blend sweetener (do NOT use sugar)
• 1/2 bunch coriander/parsley, divided
• 1 cup frozen or very-ripe mango
• 500 gms (1.1 lbs) chicken breast carved into 8 equal pieces. For best results use free-range chicken.

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Instructions

‍Marinade:

1. Combine the olive oil, minced garlic, cumin, pepper in a small bowl.
2. Zest half of the lime. Cut the lime into wedges to garnish the chicken once cooked. Roughly chop the coriander.
3. Add the lime zest, lime juice, and half of the chopped coriander to the marinade. Stir to combine. (The remaining coriander will be added fresh after cooking the chicken.)

Mango sauce:

Defrost the mango (if frozen) and microwave on high for 5 minutes (skip this is overripe fresh mango is used). Place in blender with yogurt and a tsp of sweetener (NOT sugar) and liquify. Set aside.

Cook the chicken:

1. Place the chicken thighs/breast/meat substitute in a shallow dish, add the marinade and coat. Allow the chicken to marinate for 30 minutes turning it once or twice.
2. Heat a large skillet over medium-high heat. Once hot, add the chicken and cook for 5-7 minutes on each side, or until well browned and cooked through. Add extra oil if needed.
3. Top the cooked chicken with more fresh coriander and a tbsp of lime juice. Serve with lime wedges.
4. The mango sauce is kept separate—some will relish it and some think it unnecessary.
5. The dish is normally served with rice. But it’s great with yellow squash or zucchini, both of which contain powerful packages of vitamins and nutrients. Moreover, some recent studies have shown that white rice is linked to the risk of type 2 diabetes.

Yield: 4 servings

Energy: Including the mango sauce: 1615 kJs (404 calories)

Without the mango sauce: 1020 kJs (256 calories)