Allergy Mums / Support for families with allergies

publication date: Jun 4, 2014

Poached Chicken with Mango

Poached Chicken with Mango

Since Molly has reflux as well as allergies we're always on the look out for nice, simple ways to cook food that also taste great. Frying, battering and sauces are an issue for us so we have to get a bit more creative. In summer we like to have refreshing food and poached chicken is perfect (as is poached salmon). It's a great dish as it requires no 'watching' so you just pop it into the hot liquid and leave it be. The adults have a mango mayonnaise as well (egg free of course) and the only tricky bit of this is frying the onions far enough in advance that they have time to cool before adding to the mayo. I serve it with mango as we love the meat/fruit combo in all things but use any tropical fruit you like. It's also nice served with a mix of berries (strawberries, raspberries and blueberries).

I'm a big believer in free range chicken. Bluntly I think battery hens aren't kept in good conditions so I'm not comfortable eating battery hens.  They are so stuffed full of antibiotics that I get an allergic reaction. Took me ages to figure it out - I never expected my penicillin allergy to be an issue with food. So I get freedom chicken from Sainsbury's or free range from Waitrose. For any simple dishes the quality of the poultry (or meat, fish) is really important as it's not hidden by chilli, or curry or strong spices. Go for the best you can afford when preparing a simple dish.

Free From: Dairy, Egg, Soya, Gluten


4 boneless, skinless chicken breasts

3 sprigs parsley

10-12 black peppercorns

1 cup white wine

1/2 tsp salt

1 or 2 ripe mango's (depending on how mango mad your family is)

1 avocado


Place the chicken breasts in a large pan so they don't overlap. Add the wine, parsley, peppercorns, salt and enough water to cover.

Bring to a boil, simmer for 5 minutes skimming any foam off the top that forms. Turn off the heat and leave the chicken breasts to poach for 50 minutes.

Mango Mayonnaise

1/2 onion, finely chopped

1 cup egg free mayonnaise

3 tablespoons mango chutney

1 tbs garam masala

salt and pepper

Lightly fry the onion in a tablespoon of olive oil. Add the garam masala and fry for 1-2 minutes. Put to one side to cool. Once cool mix in the mayonnaise, chutney and salt and pepper. Chill in the fridge.

When the chicken is done remove it from the water and slice. Arrange with sliced mango, and if you like avocado.  Molly eats this as is; we drizzle the mayo over our chicken.

It's really nice with boiled asparagus and new potatoes





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