Curried Chicken with Mango Relish

Gluten Free
Dairy Free
Health score
23%
Curried Chicken with Mango Relish
45 min.
4
318kcal

Suggestions

Ingredients

  • cup apple juice 
  • 0.3 cup apricots dried diced
  • teaspoons cider vinegar 
  • teaspoon curry powder 
  • teaspoon ginger fresh grated peeled
  • 0.3 teaspoon ground allspice 
  • 0.1 teaspoon ground pepper red
  • 0.3 cup juice of lime fresh
  • 0.3 cup soya sauce low-sodium
  • cups mangos peeled chopped
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • sauce pan
  • ziploc bags
  • grill pan

Directions

  1. To prepare chutney, combine first 7 ingredients in a saucepan, and bring to a boil. Reduce heat, and simmer for 20 minutes, stirring mixture occasionally.
  2. To prepare chicken, combine the soy sauce, juice, curry, and chicken in a zip-top plastic bag; seal and shake. Marinate in refrigerator 10 minutes, turning once.
  3. Heat a grill pan coated with cooking spray over medium-high heat.
  4. Remove chicken from bag; discard marinade.
  5. Add chicken to pan; cook 5 minutes on each side or until chicken is done.
  6. Serve with chutney.
  7. Garnish with a lime wedge, if desired.

Nutrition Facts

Calories318kcal
Protein49.02%
Fat14.1%
Carbs36.88%

Properties

Glycemic Index
58.22
Glycemic Load
10.57
Inflammation Score
-8
Nutrition Score
24.418695817823%

Flavonoids

Cyanidin
0.09mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
2.19mg
Epicatechin
2.92mg
Eriodictyol
0.44mg
Hesperetin
1.81mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.04mg
Myricetin
0.06mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:318.27kcal
15.91%
Fat:5.03g
7.73%
Saturated Fat:1.08g
6.76%
Carbohydrates:29.58g
9.86%
Net Carbohydrates:26.89g
9.78%
Sugar:23.54g
26.15%
Cholesterol:108.86mg
36.29%
Sodium:967.67mg
42.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.31g
78.63%
Vitamin B3:18.92mg
94.6%
Selenium:55.45µg
79.22%
Vitamin B6:1.45mg
72.44%
Vitamin C:38.97mg
47.23%
Phosphorus:421.32mg
42.13%
Potassium:1068.82mg
30.54%
Vitamin B5:2.77mg
27.67%
Vitamin A:1376.43IU
27.53%
Magnesium:77.19mg
19.3%
Vitamin B2:0.28mg
16.25%
Folate:55.67µg
13.92%
Manganese:0.28mg
13.82%
Vitamin E:1.8mg
12.02%
Vitamin B1:0.16mg
10.79%
Fiber:2.68g
10.74%
Copper:0.2mg
10.21%
Iron:1.6mg
8.88%
Zinc:1.33mg
8.83%
Vitamin B12:0.34µg
5.67%
Vitamin K:4.81µg
4.58%
Calcium:41.26mg
4.13%
Vitamin D:0.17µg
1.13%
Source:My Recipes