|Nutritional Guidelines (per serving)|
This recipe is reprinted with permission from a sample recipe from HeartSmart Chinese Cooking by Stephen Wong, one of the books in the Heart and Stroke Foundation's Heart Smart Library. Recipe reprinted courtesy of Douglas & McIntyre .Author Stephen Wong writes: This is a good example of new-style Chinese cooking which incorporates different fresh fruits as flavorings.
- 3/4 lb Boneless, skinless chicken breast, sliced
- 1 1/2 teaspoons soy sauce
- 1/4 teaspoon salt
- Pinch of white pepper
- 1 teaspoon cornstarch
- 2 teaspoons cider vinegar
- 1 1/2 teaspoons ketchup
- 1 1/2 teaspoons sugar
- 2 tablespoons water
- 1 Star anise
- 1 tablespoon canola oil
- 1/2 Medium green bell pepper, sliced
- 1/2 Medium red bell pepper, sliced
- 1 tablespoon grated ginger
- 1 teaspoon garlic
- 1 Large shallot, chopped
- 2 Large mangoes, peeled, pitted, thinly sliced
- 16 Toasted pecan halves
- 2 sprigs cilantro
Combine chicken and marinade ingredients (soy sauce, salt, white pepper, and cornstarch) and marinate for 30 minutes.
Combine sauce ingredients (cider vinegar, ketchup, sugar, water) and set aside.
Break off radial pieces of star anise and discard woody centre.
Gently press with knife to crack lightly.
In non-stick skillet or wok, heat oil and star anise over high heat. Add chicken and stir-fry for 3 minutes or until chicken just turns opaque.
Add peppers, ginger, garlic and shallots and stir-fry for 1 minute. Add sauce ingredients and stir to mix until sauce is slightly thickened, about 1 minute. Add mangoes and mix gently for 1 minute until heated through.
Garnish with pecans and cilantro and serve.