Curried Chicken Penne with Fresh Mango Chutney

Dairy Free
Health score
27%
Curried Chicken Penne with Fresh Mango Chutney
45 min.
6
514kcal

Suggestions

Looking for a delicious and dairy-free main dish that's perfect for lunch or dinner? Look no further than this mouthwatering Curried Chicken Penne with Fresh Mango Chutney! This recipe is not only dairy-free but also comes together in just 45 minutes, making it a fantastic option for busy weeknights or when you're short on time.

This dish boasts a flavorful combination of spices, including curry powder and red curry paste, which infuse the chicken and pasta with a warm, aromatic taste. The star of the show, however, is the homemade fresh mango chutney, which adds a sweet and tangy twist to the meal. The chutney is made from scratch with ingredients like mango, brown sugar, lime juice, and ginger, creating a perfect balance of flavors that will have your taste buds dancing.

The Curried Chicken Penne with Fresh Mango Chutney serves 6, making it an ideal choice for families or hosting a small dinner party. Each serving contains around 514 calories, with a healthy breakdown of macronutrients: 22.14% protein, 11.72% fat, and 66.14% carbohydrates. This meal is not only delicious but also nutritious, providing a well-rounded option for any time of day.

To create this delectable dish, you'll need a few essential pieces of equipment, such as a frying pan, saucepan, and a whisk. Once you've gathered your tools and ingredients, you'll be on your way to a memorable meal that's sure to impress your friends and family. So why wait? Dive into this delightful recipe and savor the delicious taste of Curried Chicken Penne with Fresh Mango Chutney!

Ingredients

  • 0.5 teaspoon pepper black
  • cups broccoli florets 
  • tablespoons brown sugar 
  • tablespoons brown sugar 
  • cups cauliflower florets 
  • tablespoon curry powder 
  • 0.5 teaspoon ginger fresh peeled chopped
  •  garlic minced
  • cup lite coconut milk light
  • tablespoon juice of lime fresh
  • cups mangos diced ripe peeled ( 2 mangoes)
  • teaspoon olive oil 
  • cup onion finely chopped
  • cups penne pasta hot tube-shaped cooked uncooked ( 2 cups pasta)
  • 1.5 teaspoons curry paste red
  • 0.3 teaspoon salt 
  • teaspoon salt 
  • pound chicken breast boneless skinless cut into 1-inch pieces
  • tablespoons sugar 
  • teaspoons thai fish sauce 
  • 0.5 cup water 

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. To prepare chutney, combine first 9 ingredients in a medium saucepan; bring to a boil. Reduce heat, and simmer 15 minutes or until most of liquid evaporates and mixture is thick, stirring occasionally.
  2. To prepare chicken, heat oil in a large nonstick skillet over medium-high heat.
  3. Add garlic and chicken; saut 5 minutes.
  4. Combine coconut milk and next 4 ingredients (coconut milk through fish sauce), stirring with a whisk.
  5. Add coconut mixture to pan; bring to a simmer.
  6. Add broccoli and cauliflower; cover and cook 7 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in chutney and pasta; toss well to combine.
  7. Sprinkle with green onions, if desired.

Nutrition Facts

Calories514kcal
Protein22.14%
Fat11.72%
Carbs66.14%

Properties

Glycemic Index
56.14
Glycemic Load
30.51
Inflammation Score
0
Nutrition Score
26.748695394267%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.95mg
Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Apigenin
0.02mg
Luteolin
0.29mg
Isorhamnetin
1.34mg
Kaempferol
2.7mg
Myricetin
0.08mg
Quercetin
6.61mg

Nutrients percent of daily need

Calories:513.92kcal
25.7%
Fat:6.67g
10.27%
Saturated Fat:3.15g
19.71%
Carbohydrates:84.76g
28.25%
Net Carbohydrates:79.12g
28.77%
Sugar:23.78g
26.42%
Cholesterol:48.38mg
16.13%
Sodium:708.67mg
30.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.37g
56.74%
Selenium:73.55µg
105.07%
Vitamin C:67.32mg
81.6%
Vitamin B3:10mg
50.01%
Manganese:0.97mg
48.7%
Vitamin B6:0.92mg
45.87%
Vitamin K:40.45µg
38.53%
Phosphorus:356.71mg
35.67%
Potassium:812.8mg
23.22%
Fiber:5.64g
22.57%
Folate:85.81µg
21.45%
Magnesium:84.97mg
21.24%
Vitamin A:1016.4IU
20.33%
Vitamin B5:1.96mg
19.61%
Copper:0.36mg
17.95%
Vitamin B1:0.19mg
12.48%
Zinc:1.87mg
12.47%
Vitamin B2:0.21mg
12.36%
Iron:2.2mg
12.22%
Vitamin E:1.31mg
8.76%
Calcium:70.77mg
7.08%
Vitamin B12:0.16µg
2.6%
Source:My Recipes