Low Fat Mango Chicken Casserole recipe
information
275 Calories per serving
ingredients
1 tablespoon margarine
4 x 6 oz (180-g) chicken breasts, skinned but still on the bone
2 large leeks, sliced 1 tablespoon flour
14 fl oz (420 ml) chicken stock
strip of lemon zest
1/2 medium mango, cubed
4 teaspoons cornflour
4 tablespoons single cream
1 tablespoon chopped parsley
4 x 6 oz (180-g) chicken breasts, skinned but still on the bone
2 large leeks, sliced 1 tablespoon flour
14 fl oz (420 ml) chicken stock
strip of lemon zest
1/2 medium mango, cubed
4 teaspoons cornflour
4 tablespoons single cream
1 tablespoon chopped parsley
method
1. Heat 2 teaspoons of margarine in a flameproof casserole.
2. Fry two pieces of chicken at a time for about 4 minutes, turning once, until they have lost their pinkness.
3. Transfer to a plate.
4. Melt the remaining margarine in the casserole, add the leeks and stir-fry for 2 - 3 minutes.
5. Sprinkle in the flour and gradually blend in the stock.
6. Bring to the boil, stirring all the time.
7. Stir the strip of lemon zest and mango into the stock, add the chicken breasts and any juices which have run from them, cover and place in a preheated oven, Gas Mark 4, 180°C, 350°F for 1 hour.
8. Remove the chicken and arrange on a serving plate.
9. Keep warm while completing the sauce.
10. Blend the cornflour with a little of the stock, pour back into the casserole and stir over a moderate heat.
11. Boil for 1 - 2 minutes, stirring continuously.
12. Remove the lemon zest and stir in the cream.
13. Pour the sauce over the chicken and sprinkle with the parsley.
2. Fry two pieces of chicken at a time for about 4 minutes, turning once, until they have lost their pinkness.
3. Transfer to a plate.
4. Melt the remaining margarine in the casserole, add the leeks and stir-fry for 2 - 3 minutes.
5. Sprinkle in the flour and gradually blend in the stock.
6. Bring to the boil, stirring all the time.
7. Stir the strip of lemon zest and mango into the stock, add the chicken breasts and any juices which have run from them, cover and place in a preheated oven, Gas Mark 4, 180°C, 350°F for 1 hour.
8. Remove the chicken and arrange on a serving plate.
9. Keep warm while completing the sauce.
10. Blend the cornflour with a little of the stock, pour back into the casserole and stir over a moderate heat.
11. Boil for 1 - 2 minutes, stirring continuously.
12. Remove the lemon zest and stir in the cream.
13. Pour the sauce over the chicken and sprinkle with the parsley.
serving amount
serves 4
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