October 13, 2022
Indian Mango Chicken
Sweet and tangy with loads of flavor, this is a delicious Indian-inspired chicken dish. The list of ingredients looks long but it comes together quickly. Adapted from here.
Servings: 4
Calories: 404kcal
Ingredients
- 2 teaspoons avocado oil divided
- 1/2 teaspoon fresh ginger grated
- 1 small garlic clove minced
- 1 jalapeño stem and seeds removed (leave them in if you want more heat), minced
- 1/2 tablespoon garam masala
- 1/2 teaspoon nigella seeds optional (lends an almost oniony flavor)
- 1/4 teaspoon coriander ground
- 1/8 teaspoon cumin ground
- 1/8 teaspoon cardamom ground
- 1/8 teaspoon cinnamon ground
- pinch of cloves ground
- 2 Ataulfo mangos or 1 large mango peeled and diced
- 1/4 cup white vinegar
- 1/4 cup allulose or 2-4 drops stevia glycerite
- 1/2 tablespoon Dijon mustard
- 2 tablespoons butter or butter flavored coconut oil for dairy-free
- 2 pounds chicken thighs boneless and skinless
- salt to taste
- cilantro for garnish, optional
Instructions
- Heat a large nonstick pan over medium-high heat. When hot, add the oil along with the ginger, garlic, and jalapeño. Cook until fragrant, about 1 minute. Add the garam masala, nigella, coriander, cumin, cardamom, cloves, and cinnamon. Cook, stirring constantly until fragrant, about 1 minute more. Add the mango, vinegar, sweetener, Dijon, and glucomann. Bring to a boil and then reduce the heat to a simmer and cook until thickened, about 10 minutes. Whisk in butter until smooth then transfer to a bowl and set aside. Wipe the pan clean.
- Add another teaspoon of oil to the pan. Generously salt the chicken. When the oil is hot, add the chicken to the pan. Cook until browned, about 5-7 minutes. Flip and cook the second side until browned, another 5-7 minutes. When the chicken is cooked through, add back the mango sauce and toss to combine. Serve with fresh cilantro, if desired.
Notes
Protein:Energy Quotient [calories]: 1.29
Nutrition Facts
Indian Mango Chicken
Amount per Serving
Calories
404
% Daily Value*
Fat
18
g
28
%
Saturated Fat
6
g
38
%
Trans Fat
0.3
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
6
g
Cholesterol
231
mg
77
%
Sodium
268
mg
12
%
Potassium
576
mg
16
%
Carbohydrates
14
g
5
%
Fiber
2
g
8
%
Sugar
0.2
g
0
%
Protein
45
g
90
%
Vitamin A
270
IU
5
%
Vitamin C
4
mg
5
%
Calcium
28
mg
3
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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