Chicken and Vegetables with Mango and Herb Sauces
Nutritional values
(Percentage of daily recommendation)
| Calorie | 588 cal. | (28 %) | ||
| Protein | 33.39 g | (34 %) | ||
| Fat | 37.62 g | (32 %) | ||
| Carbohydrates | 28.64 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.51 g | (18 %) |
| Vitamin A | 689.52 mg | (86,190 %) | ||
| Vitamin D | 0.39 μg | (2 %) | ||
| Vitamin E | 2.79 mg | (23 %) | ||
| Vitamin B₁ | 0.35 mg | (35 %) | ||
| Vitamin B₂ | 0.29 mg | (26 %) | ||
| Niacin | 19.87 mg | (166 %) | ||
| Vitamin B₆ | 0.73 mg | (52 %) | ||
| Folate | 93.61 μg | (31 %) | ||
| Pantothenic acid | 1.26 mg | (21 %) | ||
| Biotin | 1.05 μg | (2 %) | ||
| Vitamin B₁₂ | 0.42 μg | (14 %) | ||
| Vitamin C | 40.29 mg | (42 %) | ||
| Potassium | 621.7 mg | (16 %) | ||
| Calcium | 124.49 mg | (12 %) | ||
| Magnesium | 56.37 mg | (19 %) | ||
| Iron | 2.43 mg | (16 %) | ||
| Iodine | 9.75 μg | (5 %) | ||
| Zinc | 1.66 mg | (21 %) | ||
| Saturated fatty acids | 18.83 g | |||
| Cholesterol | 159.13 mg |
Ingredients
- For the chicken
- 4 Chicken breasts
- 2 Tbsps vegetable oil
- For the herb sauce
- 1 bunch Tarragon
- 1 Tbsp Pastry flour
- 2 Tbsps butter
- 200 grams Whipped cream
- For the mango sauce and the vegetables
- 1 large, fresh Mango
- chili peppers (1 red and 1 green)
- salt
- 1 bunch carrots
- 2 Tbsps butter
- 350 grams Frozen pea
- salt
- peppers
Preparation steps
For the vegetables, rinse and trim the carrots, leaving some greenery on the ends. Peel and blanch in salted water for 7 minutes. Remove, rinse with cold water and drain well.
Cook the frozen peas with a little water according to package directions.
For the chicken, rinse the meat, pat dry, rub with salt and pepper and fry in some oil, while turning, for 12 minutes.
For the herb sauce, melt the butter in a saucepan, dust with the flour and pour in the cream while stirring. Rinse and finely chop the tarragon. When the sauce thickens, stir in the tarragon and season with salt and pepper.
For the mango sauce, peel the mango, remove the core and chop the flesh. Cut the chili peppers in half lengthwise, remove the seeds and rinse. Chop half finely and cut the rest into rings. Mix with the mango and season with salt.
Heat some butter and sauté the carrots for 5 minutes.
Cut the chicken diagonally and arrange on plates alongside the vegetables. Drizzle with herb sauce and serve with the rich mango sauce in a separate serving dish.
