Chicken Saute with Mango Sauce
This recipe features a terrific sauce of mangoes, garlic, ginger and butter!
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
1 tablespoon extra-virgin olive oil, or canola oil
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
YIELD: 4 servings
COURSE: Chicken & Other Birds
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)
- Nutrition: 243 calories per serving
- Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry--they are the perfect size. Remove the tough membrane with a sharp knife before cooking.