Dinner in 30 Minutes: Chicken Stir-Fry With Mango and Peanut Sauce
You canít ask for more color or crunch, with relatively little effort. A quick combination of peanut butter, soy sauce and hot water creates just enough sauce to coat the vegetables and chicken. Another nut butter may be substituted.
Serve with steamed rice. Adapted from ďQuick Cook Family Meals,Ē by Emma Jane Frost (Octopus Books, 2012).
Chicken Stir-Fry With Mango and Peanut Sauce
4 or 5 servings
3 medium carrots
6 to 7 scallions
2 cups sugar snap peas
1 Champagne mango
3 boneless, skinless chicken breast halves (about 11/2 pounds total)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil
3 tablespoons chunky peanut butter (may substitute a different nut butter)
2 tablespoons low-sodium soy sauce
Boil a kettle of water.
Peel and trim the carrots, then cut them into 3-inch-long, thickish batons. Cut the white and light-green parts of the scallions crosswise into thin slices. String/trim the sugar snap peas. Peel the mango, then cut the flesh into strips or bite-size chunks.
Trim all visible fat from the chicken, then cut the meat into bite-size pieces that arenít too thick. Pat dry with paper towels as needed, then evenly season the pieces with the salt and pepper.
Heat the oil in a wok or large skillet over high heat. Swirl to coat.
Once the oil is quite hot, add the chicken. Stir-fry for about 6 minutes; the chicken should lose its raw look. Transfer to a plate.
Add the carrots and stir-fry for about 3 minutes, until they just start to soften. Add the scallions and stir-fry for 1 minute, then add the sugar snaps and stir-fry for 2 minutes.
Add the mango and stir-fry for 30 seconds, then remove from the heat.
In a liquid measuring cup, whisk together the peanut butter, soy sauce and 2/3 cup of the just-boiled water to form a sauce.
Return the wok or skillet to the stove over medium heat. Pour in the sauce, then return the chicken to the wok or skillet. Cook for 2 minutes, being careful not to let the sauce get too thick. If it does seem so, add a few tablespoons of just-boiled water to achieve the desired consistency.
Divide among individual plates. Serve right away.
Nutrition per serving (based on 5): 280 calories, 36g protein, 14g carbohydrates, 9g fat, 2g saturated fat, 80mg cholesterol, 460mg sodium, 3g dietary fiber, 8g sugar.