Annette Sym’s Low Fat Mango Chicken

🍽️ Annette Sym’s Low Fat Mango Chicken 🥭

Annette Sym’s Low Fat Mango Chicken is a delightful and healthy dish that combines tender chicken with the sweet and tangy flavors of mango. It’s a popular recipe from Annette Sym, an Australian author and advocate for healthy eating. This dish is known for its delicious taste and low-fat content, making it a great choice for those looking to enjoy a flavorful meal without the guilt.

📜 History:
Annette Sym is renowned for her collection of low-fat and healthy recipes. She is the author of several cookbooks that promote nutritious eating while still savoring delicious flavors. The Low Fat Mango Chicken recipe is one of her creations, designed to provide a balance between taste and health.

🍗 Components:
Here are the main components of Annette Sym’s Low Fat Mango Chicken:

• Chicken breasts: Skinless and boneless chicken breasts are used, making it a lean protein source.
• Mango: Ripe mangoes provide the dish with its signature fruity sweetness.
• Garlic: Garlic adds a wonderful depth of flavor.
• Ginger: Fresh ginger provides a hint of spice and warmth.
• Red bell pepper: This colorful vegetable contributes to the dish’s vibrant appearance and taste.
• Onion: Onions add a savory base to the sauce.
• Low-fat yogurt: Yogurt is used as a creamy and healthy substitute for heavy cream.

👩‍🍳 Steps to Prepare:

1. Prepare the Chicken: Start by cutting the chicken breasts into bite-sized pieces. Season them with salt and pepper.
2. Sauté Chicken: In a large non-stick pan, heat a small amount of olive oil over medium-high heat. Add the chicken pieces and cook until they are browned and no longer pink in the center. Remove the chicken from the pan and set it aside.
3. Sauté Aromatics: In the same pan, add chopped garlic, ginger, and diced onions. Sauté until they become fragrant and translucent.
4. Add Mango and Red Pepper: Stir in diced mango and red bell pepper. Cook for a few minutes until they start to soften.
5. Create the Sauce: Reduce the heat to low and add low-fat yogurt to the pan. Stir well to combine all the ingredients. This creates a creamy and slightly tangy sauce.
6. Return Chicken: Return the cooked chicken to the pan and simmer the mixture gently until the chicken is heated through.
7. Season to Taste: Taste the dish and adjust the seasoning as needed, adding more salt or pepper if desired.

🕒 Preparation Time:
The preparation time for Annette Sym’s Low Fat Mango Chicken can vary, but on average, it takes around 30-40 minutes from start to finish. It’s a relatively quick and straightforward recipe, making it a suitable choice for a weeknight dinner.

This low-fat mango chicken dish is a perfect example of how healthy eating can be both delicious and satisfying. It’s a testament to Annette Sym’s commitment to promoting nutritious cooking without sacrificing flavor. Enjoy your meal! 🍽️🥭😊

Certainly! Here are the nutrition facts and health information for Annette Sym’s Low Fat Mango Chicken:

📊 Nutrition Facts (Approximate per serving):

• Calories: 280-320 calories
• Protein: 30-35 grams
• Carbohydrates: 25-30 grams
• Dietary Fiber: 3-4 grams
• Sugars: 20-25 grams
• Fat: 6-8 grams
• Saturated Fat: 1-2 grams
• Cholesterol: 70-80 milligrams
• Sodium: 300-350 milligrams
• Vitamin C: 40-50% of daily recommended intake
• Vitamin A: 20-25% of daily recommended intake
• Calcium: 15-20% of daily recommended intake

🍽️ Health Information:

1. Low in Fat: Annette Sym’s Low Fat Mango Chicken is designed to be a low-fat dish, making it a suitable option for those looking to reduce their fat intake.

2. High in Protein: This dish is rich in lean protein from the chicken, which is essential for muscle health and satiety.

3. Good Source of Vitamins: The presence of mango and red bell peppers provides a significant amount of vitamin C, which supports the immune system and skin health. Additionally, vitamin A from mangoes is beneficial for vision and overall health.

4. Moderate Carbohydrates: The carbohydrate content mainly comes from the mangoes and vegetables, providing a source of energy and fiber.

5. Low in Saturated Fat: Saturated fat content is minimal, promoting heart health.

6. Moderate Sodium: The dish contains a moderate amount of sodium, but you can control the salt level to suit your dietary preferences.

7. Balanced Meal: Annette Sym’s Low Fat Mango Chicken offers a well-rounded balance of protein, carbohydrates, and essential vitamins, making it a nutritious and satisfying meal choice.

Remember that the specific nutrition values may vary based on the portion size and the ingredients you use, so it’s essential to calculate them based on your preparation. Additionally, the use of low-fat yogurt and minimal oil contributes to the overall healthiness of the dish. Enjoy your healthy and delicious meal! 🥭🍗🥦