To make the sauce, start by heating up your oil in a large pan. Add the onion, garlic, and peppers and saute for 3-5 minutes on medium heat until they are soft. Then add the mangoes and stir for 5 more minutes. The mangoes should release a lot of liquid and make a kind of soup.
After 5 minutes, you can add all your other ingredients (except for the chicken).
Then let the sauce simmer on low for 15-20 minutes. It should reduce by about 1/4,
but keep a close eye on it so it doesn't burn or scorch! Stir it frequently.
Sear the chicken on high heat in a few teaspoons of oil in saute pan until brown on both sides. Transfer chicken to a large baking dish, cover with sauce and stick the whole thing in the oven for about an hour, or until chicken is cooked through (30 minutes covered and 30 minutes uncovered) at 325 degrees. Serve over rice.
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|Serving Size: 1 Serving (300g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 9 (3%)|
|Amt Per Serving||% DV|
|Total Fat 1g||1 %|
|Saturated Fat 0.1g||1 %|
|Monounsaturated Fat 0.5g|
|Polyunsanturated Fat 0.2g|
|Cholesterol 0mg||0 %|
|Sodium 189mg||7 %|
|Potassium 617mg||16 %|
|Total Carbohydrate 67.6g||20 %|
|Dietary Fiber 3.7g||15 %|
|Sugars, other 64g|
|Protein 1.8g||3 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 278
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