Tasty Tuesdays – Mango Chicken

Chicken is fantastically versatile in the kitchen and can be prepared in a multitude of ways.  This recipe is very delicious and goes well with any type of rice.

Ingredients

  • 1 tbsp olive oil
  • 1 garlic clove
  • 1 tbsp fresh ginger
  • 1 red onion
  • 1 red pepper
  • 2 chicken breasts
  • 1/2 tsp dried thyme
  • 1/2 tsp curry powder
  • 1/2 tsp chili powder
  • 1 dried chili
  • salt & pepper
  • 1 mango
  • 1/2 lemon
  • 1/2 cup vegetable broth
  • 1/4 cup fresh cilantro

Directions

  • Heat the olive oil in a large pan, and then add the garlic, ginger and chopped red onion.  Saute for 5 minutes or until onions are tender.
  • Thinly slice the red pepper and add to the pan.  Saute for 2-3 minutes.
  • Cut chicken into thin strips and add to the vegetables.
  • Add the thyme, curry, chili powder, dried chili, salt and pepper.  Make sure the spices are evenly distributed.
  • Cook for 3 minutes on medium heat.
  • Add the thinly sliced mango, fresh lemon juice and vegetable broth.  Bring to a simmer and cook for 8 minutes.
  • Remove the pan from the heat and add the fresh cilantro, mixing thoroughly.
  • Pair with your favourite rice and garnish with cilantro.

Interesting Facts

Chicken is one of the most commonly consumed poultries in the world and its popularity continues to rise (Padilla, 2010).  Chickens were first domesticated in southern Asia eight thousand years ago and are now one of the world’s primary animal protein sources (Wirén, 2011).  They are also one of the least expensive livestock to rear because of their small size and short generation length (Kearney, 2010).  Chicken is an excellent alternative to other animal meats because of its low fat and high protein content which makes it extremely lean.  As well, chicken is a great source of calcium, iron, phosphorus, potassium and vitamins A, B and D (USDA, 2012).  More specifically, chicken contains niacin, which is vitamin B3 and essential in the human diet.  In fact, deficiencies of this micronutrient have been linked to DNA damage and cognitive decline (Ames, 2001).  An interesting study by Morris et al. (2004) assessed the cognitive functioning of people aged 65 years and older for six years. It was found that including adequate levels of niacin in your diet may protect against both age related cognitive decline and Alzheimer’s disease.  In addition to chicken containing valuable amounts of niacin, it also has high levels of selenium.  This trace mineral is essential for proper cellular function.  Selenium is involved in DNA repair and synthesis, and plays an important role in various metabolic pathways (Hatfield et al., 2011).  Overall, chicken is an excellent lean protein full of beneficial nutrients and could also have less of an impact on the environment.  It is well documented that chickens produce much less methane and carbon dioxide than ruminant animals such as beef and lamb (McMichael et al., 2007).  Since agriculture is such a major contributor to the global greenhouse gas emissions (Friel et al., 2009), making more informed choices on where to procure your protein can only be beneficial.

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