Chicken Saute with Mango Sauce

By Logo inline

The simple technique used in this recipe guarantees juicy results every time. Pounding the chicken makes it thinner, ensuring quick and even cooking. Dredging it in seasoned flour helps it turn deep golden brown when sautéed. And deglazing the skillet with broth (or water) loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.

 Chicken Saute with Mango Sauce
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 40 minutes

  • Chicken

  • 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

  • Sauce

  • 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

Directions
  1. 4 servings

  2. 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.)

  3. 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.

  4. 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).


Nutritional Facts

Servings
4
Per serving
Calories
255
Carbohydrates
24g
Fat
7g
Saturated Fat
1g
Monounsaturated Fat
4g
Protein
25g
Cholesterol
63mg
Dietary Fiber
2g
Potassium
459mg
Sodium
272mg
Added Sugars
3g
Exchanges
4 lean meat
1/2 fat
1 fruit
Carbohydrate Servings
1 1/2
Vitamin C (89% daily value)
Vitamin A (22% dv)
Calcium 33% dv)

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

baby shower eatingwell winter summer spring saute mothers day main dish housewarming fathers day fall entertainment easy chicken caribbean bridal shower chicken/poultry