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)

Recipe from

Nutritional 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

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

Preparation

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; 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.

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

Note:

June 1999