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Dinner | Meat

Mango, bean, rice and chicken bake

A refreshing way to look after your cells and create energy, plus it contributes to the maintenance of your mental and emotional state! This is a great dish for sharing in the summer, pop it in the oven and eat out in the garden with friends

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Mango, bean, rice and chicken bake recipe
Serves:
4
Preparation:
20 Mins
Cooking:
70 Mins
High FODMAP:
Yes
Allergens:
None
Check Your Own Recipe

What are the health benefits of Mango, bean, rice and chicken bake?

A refreshing way to look after your cells and create energy, plus it contributes to the maintenance of your mental and emotional state! This is a great dish for sharing in the summer, pop it in the oven and eat out in the garden with friends.

 

Ingredients

Method

Ingredients

500g/8 chicken drumsticks nutritional information
500g/8 chicken drumsticks
300g long grain rice nutritional information
300g long grain rice
150g/1 ripe mango, peeled, stoned and cut into bite-sized chunks nutritional information
150g/1 ripe mango, peeled, stoned and cut into bite-sized chunks
9g/1½ tsp ground allspice nutritional information
9g/1½ tsp ground allspice
15g/small handful coriander, stalks roughly chopped and leaves picked nutritional information
15g/small handful coriander, stalks roughly chopped and leaves picked
20g thumb-sized piece ginger, chopped nutritional information
20g thumb-sized piece ginger, chopped
30ml/2 tbsp sunflower oil nutritional information
30ml/2 tbsp sunflower oil
18g/3 garlic cloves nutritional information
18g/3 garlic cloves
30g/small bunch spring onions, chopped nutritional information
30g/small bunch spring onions, chopped
200g mango chutney, plus extra to serve (optional) nutritional information
200g mango chutney, plus extra to serve (optional)
500ml chicken stock nutritional information
500ml chicken stock
5g/1 tbsp thyme leaf nutritional information
5g/1 tbsp thyme leaf
Zest of 1 lime nutritional information
Zest of 1 lime
2  limes - 1 juiced, 1 cut in wedges to serve nutritional information
2 limes - 1 juiced, 1 cut in wedges to serve
Salt and pepper to taste nutritional information
Salt and pepper to taste
400g tin red kidney beans, drained nutritional information
400g tin red kidney beans, drained
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Make a marinade for the chicken by blitzing the allspice, coriander stalks, garlic, ginger, lime juice and zest, oil, spring onions and thyme in a food processor. Add a little water if it is too dry.
2) Rub the chicken drumsticks with the marinade and refrigerate, covered, for at least 2 hours or preferably overnight.
3) Preheat the oven to 180C gas 4.
4) Mix the mango pieces with the rice and kidney beans, and cover the bottom of a roasting try with the mixture.
5) Remove the chicken pieces from the marinade and pour the stock into the bowl and mix well. Pour over the rice and mangos.
6) Place the chicken drumsticks on top of the rice then cover tightly with foil and cook for 30 minutes.
7) Take the tray out of the oven and turn the oven up to 220C gas 7.
8) Remove the foil and spread the mango chutney over the chicken pieces, then bake for a further 35 -40 minutes, until the rice has absorbed all of the liquid and the chicken skin is golden and crispy.
9) Serve with the coriander leaves sprinkled on top and lime wedges on the side.

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