Chicken Saute with Mango Sauce
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 boneless, skinless chicken breast halves, (1-1 1/4 pounds) 1/4 cup all-purpose flour 1/2 teaspoon salt, or to taste Freshly ground pepper, to taste 2 teaspoons extra-virgin olive oil, or canola oilSauce 1 jalapeno pepper, seeded and minced 2 cloves garlic, minced 2 teaspoons minced fresh ginger 1/2 cup reduced-sodium chicken broth 1/2 cup orange juice 1 tablespoon brown sugar 3/4 teaspoon cornstarch 1 mango, cut into 1/2-inch dice (1 cup) 2 tablespoons lime juice 2 tablespoons chopped fresh cilantro, or mint
Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use (see Tip). Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
Add jalapeno, garlic and ginger to the pan; cook over medium heat, stirring, until softened, 1 to 2 minutes. Add broth and deglaze, scraping up any browned bits, for 1 minute. Mix orange juice, brown sugar and cornstarch in a small bowl. Add to the pan and bring the sauce to a simmer, stirring. Cook, stirring often, until thickened and slightly reduced, about 4 minutes. Stir in mango and cook until heated through, about 1 minute. Remove from heat and stir in lime juice. Spoon over the chicken and sprinkle with cilantro (or mint).
Serving Size: weight
Number of Servings: 4
Recipe submitted by SparkPeople user BROWNEYEDBEAU.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
Add jalapeno, garlic and ginger to the pan; cook over medium heat, stirring, until softened, 1 to 2 minutes. Add broth and deglaze, scraping up any browned bits, for 1 minute. Mix orange juice, brown sugar and cornstarch in a small bowl. Add to the pan and bring the sauce to a simmer, stirring. Cook, stirring often, until thickened and slightly reduced, about 4 minutes. Stir in mango and cook until heated through, about 1 minute. Remove from heat and stir in lime juice. Spoon over the chicken and sprinkle with cilantro (or mint).
Serving Size: weight
Number of Servings: 4
Recipe submitted by SparkPeople user BROWNEYEDBEAU.
Nutritional Info Amount Per Serving
- Calories: 269.8
- Total Fat: 2.6 g
- Cholesterol: 80.6 mg
- Sodium: 358.7 mg
- Total Carbs: 24.3 g
- Dietary Fiber: 1.4 g
- Protein: 31.6 g
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