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Cook Time:40 minsTotal Time:40 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:40 minsTotal Time:40 minsServings:4Yield:4 servings
Cook Time:40 mins
Cook Time:
40 mins
Total Time:40 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsChicken4 boneless, skinless chicken breast halves, (1-1 1/4 pounds)¼cupall-purpose flour½teaspoonsalt, or to tasteFreshly ground pepper, to tasteSauce1jalapeno pepper, seeded and minced2clovesgarlic, minced2teaspoonsminced fresh ginger½cupreduced-sodium chicken broth1 tablespoon extra-virgin olive oil, or canola oil½cuporange juice1tablespoonbrown sugar¾teaspooncornstarch1 mango, cut into 1/2-inch dice (1 cup)2tablespoonslime juice2 tablespoons chopped fresh cilantro, or mint
Cook Mode(Keep screen awake)
Ingredients
Chicken
4 boneless, skinless chicken breast halves, (1-1 1/4 pounds)
¼cupall-purpose flour
½teaspoonsalt, or to taste
Freshly ground pepper, to taste
Sauce
1jalapeno pepper, seeded and minced
2clovesgarlic, minced
2teaspoonsminced fresh ginger
½cupreduced-sodium chicken broth
1 tablespoon extra-virgin olive oil, or canola oil
½cuporange juice
1tablespoonbrown sugar
¾teaspooncornstarch
1 mango, cut into 1/2-inch dice (1 cup)
2tablespoonslime juice
2 tablespoons chopped fresh cilantro, or mint
DirectionsTrim 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).TipsTip: 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.Originally appeared: EatingWell Magazine, Winter 2004
Directions
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).TipsTip: 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.
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).
Tips
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.
Originally appeared: EatingWell Magazine, Winter 2004
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Nutrition Facts(per serving)255Calories7gFat24gCarbs25gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
