Coconut Chicken With Mango Salsa, Cinnamon Butter Sweet Potatoes

Dairy Free
Health score
46%
Coconut Chicken With Mango Salsa, Cinnamon Butter Sweet Potatoes
105 min.
4
1233kcal

Suggestions

Ingredients

  •  bottled garlic minced
  • tablespoon brown sugar 
  • 0.5 cup butter 
  •  pepper flakes hot seeded well
  • teaspoon cinnamon 
  • teaspoons curry paste 
  •  eggs beaten
  • 1.5 cups flour 
  • teaspoon ginger fresh grated
  • 0.5 cup bell pepper sweet green chopped fine
  •  mangos diced peeled
  • cups olive oil 
  • 0.3 cup raisins 
  • 0.5 cup bell pepper red seeded chopped fine
  • 0.3 cup rum 
  • servings salt and pepper 
  •  spring onion chopped
  •  chicken breast boneless skinless cut into 4-1 inch wide fillets
  •  sweet potatoes and into 
  • cup coconut flakes unsweetened flaked
  • tablespoons vinegar 

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • knife
  • plastic wrap
  • microwave

Directions

  1. One hour before you wish to eat:.Wash, then score with a knife, the skins of the sweet potatoes or yams and place in a 350F oven.To save some time, you could microwave them 1/2 way for 8 minutes and then put into a 350F oven for 1/2 hour.In a small dish add the 1/2 butter or margarine to the 1 tsp cinnamon.
  2. Mix well and cover and refrigerate.Make the salsa next.Into a glass or ceramic bowl, put the raisins into the rum and let soak for 15 minutes. Slightly warming the rum will allow the raisin to increase absorption.After rehydrating, add to bowl: the mango, 1/2 tsp of the curry paste, the peppers, garlic, green onions, ginger, sugar, vinegar and give it a stir to incorporate. Cover with plastic wrap and refrigerate.This is best when mixed just a few hours before serving but can be made in the morning if kept tightly covered.Making the coconut chicken fingers.Into a plastic resealable baggie or a bowl, put 1/4 oil mixed with 1 1/2 tsp of the curry paste together.
  3. Add salt and pepper to taste.
  4. Add the prepped chicken fillets into the bag or bowl and gently massage the marinade into them. Leave for 15 minutes in the refrigerator.
  5. Heat the remaining 1 1/2 cups oil in a heavy bottomed pan set to medium high heat. Too high heat will cause the coconut to burn before the chicken is thoroughly cooked.Using three bowls, put the flour into one with salt and pepper to taste, the eggs slightly beaten into another, and the coconut into another.Take out the chicken. Taking one fillet at a time, dredge into the flour, then the egg, then into the coconut. Shake off excess and set aside on a plate. Do all the fillets in this manner.Gently place the fillets in the hot oil, and watch out for splatters. You will have to keep and eye on them. If they brown too quickly, then the chicken inside won't be cooked before the coconut burns.Cook for 10-15 minutes, turning once.Take out when toasty brown and juices run clear.
  6. Drain on paper towels.Take the potatoes out of the over and either serve whole or halved with the cinnamon butter melting into them.
  7. Put the chicken fingers on a platter with a bowl of the Mango salsa.

Nutrition Facts

Calories1233kcal
Protein11.32%
Fat47.91%
Carbs40.77%

Properties

Glycemic Index
119.39
Glycemic Load
63.74
Inflammation Score
-10
Nutrition Score
49.418695263241%

Flavonoids

Cyanidin
0.16mg
Delphinidin
0.03mg
Pelargonidin
0.03mg
Catechin
2.67mg
Apigenin
0.14mg
Luteolin
1.2mg
Kaempferol
0.24mg
Myricetin
0.17mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:1233.02kcal
61.65%
Fat:65.05g
100.07%
Saturated Fat:21.77g
136.09%
Carbohydrates:124.54g
41.51%
Net Carbohydrates:108.45g
39.44%
Sugar:37.68g
41.86%
Cholesterol:177mg
59%
Sodium:749.35mg
32.58%
Alcohol:5.01g
100%
Alcohol %:0.79%
100%
Protein:34.57g
69.13%
Vitamin A:36205.16IU
724.1%
Vitamin C:120.82mg
146.45%
Manganese:1.81mg
90.67%
Selenium:59.69µg
85.28%
Vitamin B6:1.62mg
80.82%
Vitamin B3:14.64mg
73.21%
Fiber:16.09g
64.37%
Folate:217.67µg
54.42%
Potassium:1776.76mg
50.76%
Phosphorus:497.8mg
49.78%
Vitamin B1:0.72mg
47.75%
Vitamin E:7.11mg
47.38%
Vitamin K:46.72µg
44.5%
Vitamin B2:0.75mg
44.2%
Copper:0.87mg
43.53%
Vitamin B5:4.35mg
43.46%
Magnesium:140.49mg
35.12%
Iron:6.29mg
34.96%
Zinc:2.66mg
17.76%
Calcium:155.01mg
15.5%
Vitamin B12:0.49µg
8.19%
Vitamin D:0.74µg
4.97%
Source:Food.com
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