Chicken Sauté with Mango Sauce Recipe

Looking for an easy Chicken Sauté with Mango Sauce recipe? Learn how to make Chicken Sauté with Mango Sauce using healthy ingredients.


Submitted by fayzer99

Makes 6 servings



Using whole-wheat flour instead of all-purpose flour will give you more nutritional bang for your calorie buck. Always buy broth in cardboard containers instead of cans Remember fresh is always best, so ignore that concentrated OJ and pick the fresh orange juice.

Recipe Ingredients for Chicken Sauté with Mango Sauce

1 1/4 pounds chicken, breast, boneless, skinless, 4 breasts, cut into halves
1/4 cup all-purpose flour
1/2 teaspoon salt
1 pepper, black, to taste
1 tablespoon oil, olive, extra virgin
1 pepper(s), jalapeno, seeded and minced
2 clove garlic, minced
2 teaspoon ginger, fresh, minced
1/2 cup broth, reduced-sodium chicken
1/2 cup orange juice
1 tablespoon sugar, brown
3/4 teaspoon cornstarch
1 cup mango cut into 1/2-inch dice
2 tablespoon lime juice
2 tablespoon cilantro, fresh, chopped, or mint

Recipe Directions for Chicken Sauté with Mango Sauce

  1. Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use. 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.

  2. 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 jalapeño, 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.

  5. 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.

  6. 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).

Categories

Main Dish

Nutrition Facts
Serving Size 181.8g
Amount Per Serving
Calories
227
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
73mg
24%
Sodium
319mg
13%
Potassium
311mg
9%
Total Carbohydrates
14.7g
5%
Dietary Fiber
1.0g
4%
Sugars
8.1g
Protein
28.8g
Vitamin A 7% Vitamin C 34%
Calcium 3% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • High in selenium
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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