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Chicken with Curried Mango Sauce

Photo: Randy Mayor; Styling: Mary Catherine Muir
Yield 4 servings (serving size: 1 chicken breast half, 3/4 cup mango sauce, and 1/2 cup rice)

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

Nutrition Information

  • calories 335
  • caloriesfromfat 14 %
  • fat 5.3 g
  • satfat 1.1 g
  • monofat 1.5 g
  • polyfat 2.1 g
  • protein 30.4 g
  • carbohydrate 41.5 g
  • fiber 2.8 g
  • cholesterol 66 mg
  • iron 2.4 mg
  • sodium 522 mg
  • calcium 49 mg

How to Make It

  1. 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.

  2. Heat 2 teaspoons oil in pan over medium-high heat. Add chopped onion and bell pepper; sauté 5 minutes, stirring occasionally. Add 1/4 teaspoon salt, ginger, curry, coriander, and garlic, and sauté 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.

  3. Spoon rice onto each of 4 plates; top with chicken. Spoon sauce over chicken; sprinkle with green onions.