m4star
06-14-2001, 07:37 AM
Made this last night for me and DH (even made extra to bring today for lunch). It was really different, quick, and good. The mango provides such a unique touch. I added a bunch of fresh spinach at the last minute because we are going out of town and I can't stand the thought of wasting food.
Chicken with Curried Mango Sauce
Ingredients
4 (4-ounce) skinned, boned chicken breast halves
1/2 teaspoon salt, divided
1 tablespoon vegetable oil, divided
1 cup chopped onion
1/2 cup chopped red bell pepper
2 teaspoons grated peeled fresh ginger
1 teaspoon curry powder
1/2 teaspoon ground coriander
2 garlic cloves, crushed
1-1/4 cups fat-free, less-sodium chicken broth
1-1/2 teaspoons cornstarch
1-1/3 cups cubed peeled mango (about 1 large)
2 cups hot cooked basmati rice
1/4 cup thinly sliced green onions
Directions
Sprinkle chicken with 1/4 teaspoon salt. Heat 1 teaspoon oil in a large nonstick skillet
over medium-high heat. Add the chicken; cook 3 minutes on each side or until done.
Remove from pan; keep warm.
Heat 2 teaspoons oil in pan over medium-high heat. Add chopped onion and bell pepper;
saute 5 minutes, stirring occasionally. Add 1/4 teaspoon salt, ginger, curry, coriander,
and garlic, and saute 30 seconds. Combine broth and cornstarch, and add to pan.
Bring to a boil, and cook 1 minute, stirring constantly. Remove from heat. Stir in mango.
Spoon rice onto each of 4 plates; top with chicken. Spoon sauce over chicken; sprinkle with green onions.
Servings/Serving Size:
4 servings (serving size: 1 chicken breast half, 3/4 cup mango sauce, and 1/2 cup rice)
Nutrition Facts (per Serving):
335 calories, 41.5 g carbohydrates, 5.3 g fat, 522 mg sodium, 30.4 g protein, 49 g calcium, 2.4 g iron, 2.8 g fiber, 4.6 g iron
Chicken with Curried Mango Sauce
Ingredients
4 (4-ounce) skinned, boned chicken breast halves
1/2 teaspoon salt, divided
1 tablespoon vegetable oil, divided
1 cup chopped onion
1/2 cup chopped red bell pepper
2 teaspoons grated peeled fresh ginger
1 teaspoon curry powder
1/2 teaspoon ground coriander
2 garlic cloves, crushed
1-1/4 cups fat-free, less-sodium chicken broth
1-1/2 teaspoons cornstarch
1-1/3 cups cubed peeled mango (about 1 large)
2 cups hot cooked basmati rice
1/4 cup thinly sliced green onions
Directions
Sprinkle chicken with 1/4 teaspoon salt. Heat 1 teaspoon oil in a large nonstick skillet
over medium-high heat. Add the chicken; cook 3 minutes on each side or until done.
Remove from pan; keep warm.
Heat 2 teaspoons oil in pan over medium-high heat. Add chopped onion and bell pepper;
saute 5 minutes, stirring occasionally. Add 1/4 teaspoon salt, ginger, curry, coriander,
and garlic, and saute 30 seconds. Combine broth and cornstarch, and add to pan.
Bring to a boil, and cook 1 minute, stirring constantly. Remove from heat. Stir in mango.
Spoon rice onto each of 4 plates; top with chicken. Spoon sauce over chicken; sprinkle with green onions.
Servings/Serving Size:
4 servings (serving size: 1 chicken breast half, 3/4 cup mango sauce, and 1/2 cup rice)
Nutrition Facts (per Serving):
335 calories, 41.5 g carbohydrates, 5.3 g fat, 522 mg sodium, 30.4 g protein, 49 g calcium, 2.4 g iron, 2.8 g fiber, 4.6 g iron