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–+ servings
Mango Chicken and Rice

Mango Chicken and Rice: A Flavorful Low-Cal Delight

Mango Chicken and Rice is a delicious slow-cooked dish that blends sweet and savory, perfect for family dinners under 500 calories.
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Prep Time 20 minutes
Cook Time 6 hours
Total Time 6 hours 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Indian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 750 grams Skinless Chicken Thigh This cut remains juicy during slow cooking.
  • 0.25 cups Natural Full-Fat Yogurt Helps marinate the chicken.
For the Sauce
  • 0.5 cups Coconut Cream Adds creaminess to the curry.
  • 1.5 cups Canned Mango Opt for mango in natural juice.
  • 1 cups Tomato Puree Thickens sauce and adds acidity.
  • 0.5 cups Yellow Curry Paste Essential for depth of flavor.
  • 2 tablespoons Minced Garlic Fresh garlic is recommended.
  • 1 tablespoon Ginger Paste Adds warmth to the dish.
  • 1 Medium Brown Onion Diced finely.
  • 1 teaspoon Red Chili Flakes Optional for spice.
For Serving
  • 2 cups Jasmine Rice Cooked, perfect for serving with the curry.

Equipment

  • slow cooker
  • Skillet
  • Mixing bowl
  • food processor

Method
 

Step-by-Step Instructions
  1. Begin by cutting the skinless chicken thighs into uniform 2 cm x 2 cm chunks.
  2. In a mixing bowl, combine half of the yellow curry paste, minced garlic, ginger paste, red chili flakes, and natural full-fat yogurt. Toss in the chicken chunks.
  3. Using a fork or food processor, mash the canned mango until it reaches a smooth consistency.
  4. In a skillet over medium heat, sauté the finely diced onion with the remaining yellow curry paste, minced garlic, and ginger paste for about 5 minutes.
  5. Transfer the marinated chicken into the slow cooker, followed by the aromatic mixture from the skillet.
  6. Pour in the coconut cream and the smooth mango puree over the chicken and aromatic mixture.
  7. Set your slow cooker on low heat and cover, letting the Mango Chicken and Rice cook for 6 hours.
  8. Once cooking time is complete, fluff your prepared jasmine rice and serve portions of the mango chicken curry over the rice.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 40gProtein: 30gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gCholesterol: 100mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 8gVitamin A: 600IUVitamin C: 40mgCalcium: 100mgIron: 3mg

Notes

Optional: Add veggies like bell peppers or spinach during the last hour of cooking for extra nutrition.

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