Sweet and spicy perfection with this habanero mango meat or vegan bowl

Mango Rice Bowls

I was on an 11-day vacation and just got home Tuesday night at 8:30 pm. It was the longest vacation I had taken in some time! I will be writing about my trip; it was to Atlantic Canada for Canada’s 150th birthday. I was proud of myself for writing ahead and setting up enough blog posts to cover the time I was off. However, I didn’t have access to WiFi everywhere (some remote spots!), so I didn’t see the comments until now; I’m sorry for the late replies that will be coming! Also, my Canada’s 150th birthday smoothie bowl recipe didn’t post properly the first two days, so I will repost it because I thought it was creative, awesome and super Canadian!

Sorry for the long intro! It was all to say that I didn’t feel like taking too much time to cook honestly. It was a 12-hour travel day, and I was beat! So Wednesday was a “what things can I make that will taste awesome but not take me too much energy or effort?” I made my standard go-to dhal recipe and for dinner came up with this dish that turned out delightful so I thought I would share it.

Some of the health benefits include protecting against stress and certain diseases and helping with pain management and inflammation.

Habanero mango chicken or tofu bowl recipe

Makes: 4 servings
Total Time:  30 minutes, cook time: 15 minutes, prep time: 15 minutes (plus time to marinate)

Ingredients

Mango

  • 1 cup of basmati rice
  • 540g of cubed or sliced boneless, skinless chicken breasts or extra-firm tofu
  • 1 medium mango
  • 2 cups of vegetables of your choice, chopped
  • 1-2 habanero peppers diced
  • 1 tablespoon of fresh juice from a lime
  • 2 tablespoons extra virgin olive oil
  • 3 cloves of garlic minced
  • 1/2 small onion chopped or sliced
  • 1/2 cup chicken or vegetable stock
  • 1 cup of Pinot Grigio or non-alcoholic dry white wine
  • Sea salt and pepper to taste

Toppings

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  • 1 tablespoon habanero pepper, chopped
  • 1/2 cup fresh cilantro, chopped
  • Crushed black peppercorn and sea salt
  • 1/2 mango sliced or cubed: Already included in the amount listed in the ingredients above
  • Handful of chopped or sliced onions: Already included in the amount listed in the ingredients above

Directions for chicken

Habanero mango chicken rice bowl

  1. Peel and cube your mango. Keep half aside for the toppings.
  2. Chop or slice the onion and keep some aside for the toppings.
  3. Blend the first 11 ingredients together in a blender except your toppings to make a sauce.
  4. Wash your chicken and chop or slice it. Pour half of the sauce over the chicken and let it marinate in fridge for a minimum of 2 hours up to 24 hours (the longer it marinates, the better it tastes).
  5. Cook the rice according to package.
  6. Remove the marinated chicken from the fridge.
  7. Preheat your oven to 350 F.
  8. Place your chicken in a baking dish and add the extra sauce on top.
  9. Bake for 15 minutes, depending on your oven and the size of your chicken pieces. Check after 10 minutes to see how much more time it needs.
  10. After 5-10 minutes, add the vegetables to lightly cook.
  11. Remove and serve with 1/2 cup of rice and some of the toppings for each bowl.

Directions for tofu

Habanero mango tofu rice bowl

  1. Peel and cube your mango. Keep half aside for the toppings
  2. Chop or slice the onion and keep some aside for the toppings
  3. Blend the first 11 ingredients together in a blender except your toppings to make a sauce.
  4. Drain your tofu and chop or slice it. Pour half of the sauce over the tofu and let it marinate in fridge for a minimum of 10 minutes up to 24 hours (the longer it marinates, the better it tastes).
  5. Cook the rice according to package.
  6. Remove the marinated tofu from the fridge.
  7. Preheat your oven to 350 F.
  8. Place your chicken in a baking dish and add the extra sauce on top.
  9. Bake for 5-10 minutes, depending on your oven and the size of your tofu pieces. Check after 5 minutes to see how much more time it needs.
  10. After 5-10 minutes, add the vegetables to lightly cook.
  11. Remove and serve with rice and some of the toppings for each bowl.

Chicken: Approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 413
  • Fat: 10g
  • Carbohydrates: 60g
  • Protein: 30g

Tofu: Approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 296
  • Fat: 8g
  • Carbohydrates: 65g
  • Protein: 18g

 

31 replies »

    • It was my first time making it with wine (I just liked it so much I had to post it!), but it would taste good without the peppers too and the same ingredients. Or, I sometimes mix dijon mustard with wine and lemon which I love. So I would sub the lime for lemon (same amount), add 1 to 1.5 tablespoons of dijon mustard and whip or blend with the wine and chicken stock and then follow the same directions. Now that I mentioned that, I’m going to try it this way too next time. Thanks for asking, you’ve given me something new to try 🙂 Have a wonderful weekend.

      Liked by 1 person

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