Chicken SautÃ© with Mango Sauce
Finish your basic chicken breast with a richly flavored fruit sauce that captures the flavors of the islands. Accompany with brown rice and sautÃ©ed spinach.
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
1 tablespoon extra-virgin olive oil or canola oil
1 jalapeÃ±o 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, preferably fresh-squeezed
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) and reserve for another use (see Tip). Flatten chicken breasts: Place trimmed chicken breasts in a single layer 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 . (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 jalapeÃ±o, garlic and ginger to the skillet; cook over medium heat, stirring, until softened, 1 to 2 minutes. Add broth to the skillet and deglaze, scraping up any browned bits, for 1 minute. Mix orange juice, brown sugar and cornstarch in a small bowl. Add to the skillet 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 the sauce over the chicken and serve immediately, sprinkled with cilantro (or mint).
Makes 4 servings.
243 calories per serving; 5 g total fat (1 g sat, 3 g mono); 66 mg cholesterol; 20 g carbohydrate; 27 g protein; 1 g fiber; 235 mg sodium…to reduce sodium level, try using a salt substitute and ask your Dr. about an appropriate sodium level.
Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fryâ€”they are the perfect size. Remove the tough membrane with a sharp knife before cooking.