Annette Syms Low Fat Mango Chicken Recipes

ANNETTE SYM'S LOW FAT MANGO CHICKEN

Steps:

• Sauté onion and garlic for 2 minutes in a non-stick pan that has been sprayed with cooking spray.
• Add chicken and sauté for 5 minutes, or until nearly cooked.
• Combine curry powder, tomato paste and chicken stock powder, and cook for 1 minute.
• Stir in milk and coconut essence.
• Blend cornflour with mango juice, and add to the pan, stirring until the mixture thickens.
• Add the drained mango slices.
• Serve with your favourite boiled rice or pasta.
• VARIATION: Replace mango nectar and canned fruit with apricot nectar and canned apricot halves.

CRUNCHY NUT CHICKEN (LOW FAT)

Steps:

• Preheat oven 180deg C (350 deg F) fan forced.
• Place corn flakes in a plastic bag then using a rolling pin crush finely.
• Add nuts and stock powder into bag and shake, tip onto a flat plate.
• Using a fork beat egg white and milk.
• Dip flattened breasts in egg mixture, then coat each side of chicken with crumbs.
• Place on a flat baking tray that has been coated with cooking spray, spray over top of chicken and bake 25-30 mins or until cooked and coating is golden brown.