Thai-Style Mango Fried Rice

This one-pan, Thai-inspired dish is a delightful blend of sweet, savory, and fragrant ingredients, and a favorite at our place.

One-pan, Thai-inspired fried rice. 

I originally wanted to make this rice with cauliflower rice but the other member of my household begged me to go with the traditional option. I love cauliflower rice, but when you’re an active guy pushing 6ft 4in, sometimes you just need more calories and carbs than cauli-rice offers. And so this became our Sunday night dinner.

Thai food is one of my favorites, and something that Sydney does particularly well. Every time I go home I request a trip to my family’s favorite Thai restaurant. It’s nothing fancy, but ingredients are ultra-fresh. It’s energetic, vibrant, fast, and tasty-- and that’s my kind of cooking.

This dish offers a little bit of everything; high-fiber carbs, lean protein, veggies, fruit and a drizzle of fat. It comes together quickly, and efficiently, making it a delicious and well-rounded weeknight dinner. 

 

Ingredients:

  • 2 tsp canola oil
  • 1 tsp fresh ginger
  • 2 cloves garlic
  • 1 lb (450g) skinless, boneless chicken breast
  • 1 red or orange bell pepper
  • 1 cup broccoli (or peas)
  • 1 spring onion
  • ¾ cup mango
  • ½ lime
  • 2 tbsp reduced-sodium soy sauce
  • 1 tsp curry powder
  • 2 cups cooked wild rice (I used forbidden rice)
  • 2 tbsp fresh cilantro

 

Directions:

  1. Crush and finely dice the garlic. Finely dice (or grate) the ginger.
  2. Cut the bell pepper into thin strips. Discard the membranes and seeds.
  3. Chop the broccoli into bite-sized pieces, and cut the lime into two wedges.
  4. Peel the mango and chop into ½ inch (1cm) cubes.
  5. Slice the chicken breast into thin strips.
  6. Pour the canola oil into a non-stick pan, and place the pan on the stove. Turn the stove onto medium-high heat.
  7. Add the garlic, and ginger to the pan, and stir-fry until both are golden and aromatic.
  8. Add the chicken strips to the pan, and cook until browned all over.
  9. Toss the chopped broccoli, and bell pepper strips into the pan, along with the soy sauce. Stir-fry for 2-3 minutes. Squeeze half of the lime (1 wedge) over the pan, and save the remaining wedge for serving.
  10. Add the cooked rice, mango, and curry powder to the pan. Stir-fry until all the ingredients are heated through.
  11. Remove the fried rice from the heat, and finely chop the cilantro.
  12. Sprinkle the chopped cilantro over the fried rice and serve with the remaining lime.


Serves 2-4.