Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Yogurt | 170g plain Greek | 100 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Coriander | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 chicken breasts
- 2 ripe mangoes, pureed or crushed
- 1 tsp. dried coriander
- 1 clove garlic, finely chopped
- 1 tsp. black pepper
- 1/4 tsp. cumin
- 1 tsp. cinnamon
- 2 tbsp. soy sauce
- 1 tsp. Worcester sauce
- natural yogurt, to taste
- sugar, optional
- rice for 2
- =
Directions
Fry all of the spices, except for half of the garlic, in a small amount of oil. Drain the mangoes (if necessary) and puree them (or at least crush them a bit). You may want to add some sugar if using fresh mangoes which are not so ripe. Put the mangoes in with the spices, add soy and Worcester sauce, and cook gently for 10 minutes. Meanwhile, dice the chicken and fry until opaque, along with the rest of the garlic. Drain off any excess oil. Add to the mango sauce and simmer gently for 10-15 minutes. Serve over rice with the natural yogurt as an accompaniment.