Mango chicken, bean & rice bake

Mango chicken, bean & rice bake is a gluten free and dairy free recipe with 4 servings. One portion of this dish contains around 54g of protein, 27g of fat, and a total of 911 calories. For $4.28 per serving, this recipe covers 48% of your daily requirements of vitamins and minerals. It works well as a pretty expensive main course. This recipe from BBC Good Food requires long grain rice, fresh coriander, garlic cloves, and mango. From preparation to the plate, this recipe takes roughly 1 hour and 30 minutes. 411 person found this recipe to be flavorful and satisfying. Overall, this recipe earns a super spoonacular score of 97%. If you like this recipe, take a look at these similar recipes: Black Bean and Mango Rice Salad, Rice and Bean Bake, and Mexican Rice and Bean Bake.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 70 minutes

 

Ingredients:

small bunch spring onions, chopped

thumb-sized piece ginger, chopped

3 garlic cloves

1 red chilli, seeds removed if you don't like it too hot

small handful coriander, stalks roughly chopped and leaves picked

1 tbsp thyme leaf

zest and juice 1 lime, plus 1 lime cut into wedges to serve

1½ tsp ground allspice

2 tbsp sunflower oil

8 chicken drumsticks

300g long grain rice

400g can kidney bean, rinsed and drained

500ml chicken stock

1 ripe mango, peeled, stoned and cut into bite-sized chunks

200g mango chutney, plus extra to serve (optional)

Equipment:

food processor

oven

bowl

aluminum foil

Cooking instruction summary:

Put the spring onions, ginger, garlic, chilli, coriander stalks, thyme, lime zest and juice, allspice and oil in a food processor, then blend to a paste. Pour over the chicken drumsticks and leave to marinate for at least 1 hr, or preferably up to 1 day. Heat oven to 180C/160C fan/gas 4. Tip the rice and beans into a large roasting tin with deep sides. Remove the chicken from the marinade and set aside. Mix the stock into the marinade in the bowl and stir well. Pour the stock over the rice and beans, then put the chicken drumsticks and the mango pieces on top. Cover the tray tightly with foil and bake for 30 mins. Take the tray out of the oven and remove the foil. Increase the temperature to 220C/200C fan/gas 7. Spoon the mango chutney over the drumsticks and return to the oven, uncovered, for 35-40 mins, to brown the chicken pieces and allow the rice to absorb all the liquid. Before serving, fluff up the rice a little with a fork and scatter with the coriander leaves. Serve with lime wedges and extra mango chutney, if you like.

 

Step by step:


1. Put the spring onions, ginger, garlic, chilli, coriander stalks, thyme, lime zest and juice, allspice and oil in a food processor, then blend to a paste.

2. Pour over the chicken drumsticks and leave to marinate for at least 1 hr, or preferably up to 1 day.

3. Heat oven to 180C/160C fan/gas

4. Tip the rice and beans into a large roasting tin with deep sides.

5. Remove the chicken from the marinade and set aside.

6. Mix the stock into the marinade in the bowl and stir well.

7. Pour the stock over the rice and beans, then put the chicken drumsticks and the mango pieces on top. Cover the tray tightly with foil and bake for 30 mins.

8. Take the tray out of the oven and remove the foil. Increase the temperature to 220C/200C fan/gas

9. Spoon the mango chutney over the drumsticks and return to the oven, uncovered, for 35-40 mins, to brown the chicken pieces and allow the rice to absorb all the liquid. Before serving, fluff up the rice a little with a fork and scatter with the coriander leaves.

10. Serve with lime wedges and extra mango chutney, if you like.


Nutrition Information:

Quickview
910k Calories
53g Protein
26g Total Fat
112g Carbs
56% Health Score
Limit These
Calories
910k
46%

Fat
26g
41%

  Saturated Fat
5g
37%

Carbohydrates
112g
37%

  Sugar
34g
38%

Cholesterol
554mg
185%

Sodium
542mg
24%

Get Enough Of These
Protein
53g
108%

Vitamin B12
28µg
472%

Selenium
186µg
266%

Vitamin B2
3mg
196%

Vitamin B3
19mg
96%

Vitamin B6
1mg
77%

Vitamin C
59mg
72%

Phosphorus
662mg
66%

Vitamin B5
6mg
65%

Manganese
1mg
58%

Vitamin A
2360IU
47%

Copper
0.92mg
46%

Iron
7mg
42%

Vitamin B1
0.62mg
41%

Zinc
6mg
40%

Folate
152µg
38%

Potassium
1052mg
30%

Vitamin E
4mg
28%

Vitamin K
23µg
23%

Magnesium
88mg
22%

Fiber
3g
15%

Calcium
96mg
10%

Vitamin D
1µg
8%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

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Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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