Author Stephen Wong writes: This is a good example of new-style Chinese cooking which incorporates different fresh fruits as flavorings.
Ingredients:
- 3/4 lb (375 g) boneless, skinless chicken breast, sliced
- 1 1/2 teaspoons (7 mL) soy sauce
- 1/4 teaspoon (1 mL) salt
- pinch white pepper
- 1 teaspoon (5 mL) cornstarch
- 2 teaspoons (10 mL) cider vinegar
- 1 1/2 teaspoons (7 mL) ketchup
- 1 1/2 teaspoons (7 mL) sugar
- 2 tablespoons (25 mL) water
- 1 star anise
- 1 tablespoon (15 mL) canola oil
- 1/2 medium green bell pepper, sliced
- 1/2 medium red bell pepper, sliced
- 1 tablespoon (15 mL) grated ginger
- 1 teaspoon (5 mL) garlic
- 1 large shallot, chopped
- 2 large mangoes, peeled, pitted, thinly sliced
- 16 toasted pecan halves
- 2 sprigs cilantro
Preparation:
Combine chicken and marinade ingredients (1 1/2 teaspoons soy sauce, 1/4 teaspoon salt, pinch white pepper, and 1 teaspoon cornstarch) and marinate for 30 minutes.
Combine sauce ingredients (2 teaspoons cider vinegar, 1 1/2 teaspoons ketchup, 1 1/2 teaspoons sugar, 2 tablespoons water) and set aside.
Break off radial pieces of star anise and discard woody centre.
Gently press with knife to crack lightly.
In non-stick skillet or wok, heat oil and star anise over high heat. Add chicken and stir-fry for 3 minutes or until chicken just turns opaque.
Add peppers, ginger, garlic and shallots and stir-fry for 1 minute. Add sauce ingredients and stir to mix until sauce is slightly thickened, about 1 minute. Add mangoes and mix gently for 1 minute until heated through.
Garnish with pecans and cilantro and serve.
Each serving (not including toasted pecan halves) includes: Calories 269, 26 g Carbohydrates, 21 g Protein, 10 g Fat, 1 g Saturated Fat, 50 mg Cholesterol, 4 g Fibre, 330 mg Sodium, 420 mg Potassium. An excellent source of vitamin A, vitamin C, and niacin. A good source of fibre, vitamin E, vitamin B-6 and folacin.
This recipe is reprinted with permission from a sample recipe from HeartSmart Chinese Cooking by Stephen Wong, one of the books in the Heart and Stroke Foundation's Heart Smart Library. Recipe reprinted courtesy of Douglas & McIntyre).
How to Peel and Slice a Mango
Top 10 Chicken Stir-fry Recipes/link]
Combine sauce ingredients (2 teaspoons cider vinegar, 1 1/2 teaspoons ketchup, 1 1/2 teaspoons sugar, 2 tablespoons water) and set aside.
Break off radial pieces of star anise and discard woody centre.
Gently press with knife to crack lightly.
In non-stick skillet or wok, heat oil and star anise over high heat. Add chicken and stir-fry for 3 minutes or until chicken just turns opaque.
Add peppers, ginger, garlic and shallots and stir-fry for 1 minute. Add sauce ingredients and stir to mix until sauce is slightly thickened, about 1 minute. Add mangoes and mix gently for 1 minute until heated through.
Garnish with pecans and cilantro and serve.
Each serving (not including toasted pecan halves) includes: Calories 269, 26 g Carbohydrates, 21 g Protein, 10 g Fat, 1 g Saturated Fat, 50 mg Cholesterol, 4 g Fibre, 330 mg Sodium, 420 mg Potassium. An excellent source of vitamin A, vitamin C, and niacin. A good source of fibre, vitamin E, vitamin B-6 and folacin.
This recipe is reprinted with permission from a sample recipe from HeartSmart Chinese Cooking by Stephen Wong, one of the books in the Heart and Stroke Foundation's Heart Smart Library. Recipe reprinted courtesy of Douglas & McIntyre).
How to Peel and Slice a Mango
Top 10 Chicken Stir-fry Recipes/link]
