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mango chicken bake in a bowl ready to eat
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Mango Chicken Bake

This Mango Chicken Bake is a simple  flavourful oven baked dish that has just 10 minutes of prep and uses fresh seasonal ingredients combined together to create a summer version of comfort food with attitude. 




Course Main Course
Cuisine Australian
Prep Time 10 minutes
Cook Time 40 minutes
Servings 3 people
Calories 502kcal
Author Kim

Ingredients

Spice Mix

  • 1 teaspoon Garlic salt
  • 1 teaspoon Onion salt
  • 1 teaspoon Dried oregano
  • 1 teaspoon Dried Basil
  • 1 teaspoon Smoked paprika
  • 1 teaspoon Sweet paprika
  • 2 tablespoons plain flour

To Serve

  • 1 ½ cups of cooked Jasmine or Brown Rice

Instructions

  • Preheat oven to 180 degrees C
  • Make up the spice mix and place in a plastic bag or bowl
  • Coat each of the chicken thighs. Shake off excess and set aside on a plate
  • Heat a pan on the stove on high heat. Add the coconut oil and chicken thighs.
  • Arrange chicken thighs in pan and cook for 2- 3 minutes each side or until just golden, then set aside
  • Transfer all chicken pieces to a large baking dish
  • In the same pan, on high heat, add the garlic, ginger, onion, capsicums/peppers, tomato puree, water and worcestershire sauce. Stir through until heated.
  • Pour the tomato mix on top of the chicken thighs
  • Add chunks of mango on the top, gently poking them in a little
  • Cover firmly with foil (shiny side down)
  • Bake in oven for40 minutes at 180 degrees C
  • To Serve: ½ cup of cooked jasmine rice or brown rice, or cauliflower rice for a low carb option.

Notes

  • Mango:  If mango is out of season, use canned mango.  I find it is just as good and begin able to make this dish year round with canned mango is super convenient
  • Chicken Breast/Turkey Breast: If you’re opposed to thigh meat, could can make this recipe with chicken breast or turkey breast, but it will cook much quicker than the chicken thigh.  Follow the same process with coating the meat, and pre cooking until golden brown, cover with foil and bake for around 25 to 30 minutes
  • Rich and Smoky:  If you love smoky chicken, increase the amount of smoked paprika by adding an extra teaspoon to the spice mix.
  • More Greenery: add Fresh baby Spinach Leaves at step 7 when arranging the sauce into the baking dish, mix in 1  cup of spinach leaves, place the chicken and mango on top, and spoon some sauce up and over the chicken
  • Extra Protein Chickpeas: add 1 cup of chickpeas to the sauce at step 7, stirring them through before adding the chicken and mango
  • Extra Saucy: Double up on the sauce by making a double quantity, or add 1 can of diced tomatoes to the sauce at step 7.
  • More Spicy:  Add 1 teaspoon of Sambal Olek at step 7. Sambal Olek is a Malaysian condiment – basically crushed chilli in a jar, usually found in the Asian food section of supermarkets.  It is quite hot so do use it sparingly.
  • Seriously Spicy:  Sprinkle a small amount of dried chilli flakes or finely diced fresh red chilli over the rice just as you’re about to serve
  • Alternative Serving Options:  Sweet potato (Mashed or roasted), Quinoa, high protein pasta (eg: edamame pasta or chickpea pasta), or low carb options including cauliflower rice, zucchini noodles or low carb pasta
  • Nutritional Info:  nutritional information includes ½ cup of brown rice (recipe serves 3 people)
  • This recipe contains no added sugars.  

Nutrition

Calories: 502kcal | Carbohydrates: 64g | Protein: 37g | Fat: 12g | Saturated Fat: 5g | Fiber: 7g | Sugar: 23g