Mango chicken, bean & rice bake

Gluten Free
Dairy Free
Popular
Health score
37%
Mango chicken, bean & rice bake
90 min.
4
939kcal

Suggestions


If you're searching for a vibrant and tantalizing dish to elevate your lunch or dinner, look no further than this delightful Mango Chicken, Bean & Rice Bake. Not only does it explode with flavor, but it also caters to a variety of dietary needs, being both gluten-free and dairy-free, making it a fantastic option for gatherings with friends or family.

This recipe brings together succulent chicken drumsticks marinated in a fragrant blend of spring onions, ginger, garlic, and spices, creating a mouthwatering experience that is hard to resist. The combination of zesty lime juice and sweet, juicy mango chunks adds a refreshing twist that will transport your taste buds straight to a tropical paradise.

Though the preparation may take a little time, the results are well worth it. With just under two hours, you’ll have a hearty, wholesome meal that serves four, perfect for meal prep or a comforting dinner after a busy day. Plus, the earthy beans and fluffy rice soak up all the delicious flavors as it bakes, ensuring every bite is as delightful as the last.

Don’t forget to serve it with extra mango chutney and lime wedges to enhance the flavors even further. Whether you're hosting a dinner party or simply treating yourself, this Mango Chicken, Bean & Rice Bake is sure to become a new favorite on your dinner table!

Ingredients

  • small bunch spring onion chopped
  • piece thumb-sized ginger chopped
  •  garlic cloves 
  •  chilli red seeds removed if you don't like it too hot
  • small handful coriander leaves picked roughly chopped
  • tbsp thyme leaf 
  •  lime zest cut into wedges to serve
  • 1.5 tsp ground allspice 
  • tbsp unrefined sunflower oil 
  •  skin-on chicken drumsticks 
  • 300 rice long grain
  • 400 kidney bean rinsed drained canned
  • 500 ml chicken stock see 
  •  mangos ripe peeled cut into bite-sized chunks
  • 200 mango chutney 

Equipment

  • food processor
  • bowl
  • oven
  • aluminum foil

Directions

  1. Put the spring onions, ginger, garlic, chilli, coriander stalks, thyme, lime zest and juice, allspice and oil in a food processor, then blend to a paste.
  2. Pour over the chicken drumsticks and leave to marinate for at least 1 hr, or preferably up to 1 day.
  3. Heat oven to 180C/160C fan/gas
  4. Tip the rice and beans into a large roasting tin with deep sides.
  5. Remove the chicken from the marinade and set aside.
  6. Mix the stock into the marinade in the bowl and stir well.
  7. Pour the stock over the rice and beans, then put the chicken drumsticks and the mango pieces on top. Cover the tray tightly with foil and bake for 30 mins.
  8. Take the tray out of the oven and remove the foil. Increase the temperature to 220C/200C fan/gas
  9. Spoon the mango chutney over the drumsticks and return to the oven, uncovered, for 35-40 mins, to brown the chicken pieces and allow the rice to absorb all the liquid. Before serving, fluff up the rice a little with a fork and scatter with the coriander leaves.
  10. Serve with lime wedges and extra mango chutney, if you like.

Nutrition Facts

Calories939kcal
Protein19.32%
Fat23.09%
Carbs57.59%

Properties

Glycemic Index
111.31
Glycemic Load
64.41
Inflammation Score
-10
Nutrition Score
35.43130467249%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.05mg
Luteolin
0.8mg
Kaempferol
0.22mg
Myricetin
0.4mg
Quercetin
8.1mg

Nutrients percent of daily need

Calories:939.16kcal
46.96%
Fat:24.03g
36.97%
Saturated Fat:5.11g
31.93%
Carbohydrates:134.84g
44.95%
Net Carbohydrates:123.79g
45.01%
Sugar:34.83g
38.7%
Cholesterol:143.11mg
47.7%
Sodium:365.16mg
15.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.23g
90.46%
Manganese:1.5mg
75.01%
Selenium:46.52µg
66.46%
Vitamin C:51mg
61.82%
Vitamin B3:11.77mg
58.84%
Phosphorus:547.84mg
54.78%
Vitamin B6:1mg
50.11%
Folate:184.33µg
46.08%
Fiber:11.06g
44.22%
Copper:0.73mg
36.61%
Zinc:5.2mg
34.64%
Potassium:1194.96mg
34.14%
Iron:5.82mg
32.31%
Vitamin B2:0.54mg
32.02%
Vitamin K:32.3µg
30.76%
Magnesium:116.41mg
29.1%
Vitamin B1:0.43mg
28.37%
Vitamin B5:2.75mg
27.51%
Vitamin E:4.02mg
26.79%
Vitamin A:963.36IU
19.27%
Vitamin B12:0.83µg
13.88%
Calcium:111.88mg
11.19%
Vitamin D:0.15µg
1.01%