Chicken with Tomato-Ginger Chutney

recipe
We sprinkle the salt directly on the poultry before cooking so it's not lost in the flour used for dredging. A little salt heightens flavors in the spicy-sweet chutney.

Yield:

4 servings (serving size: 1 chicken breast half and about 1/3 cup chutney)

Recipe from

Cooking Light

Nutritional Information

Calories 243
Caloriesfromfat 30 %
Fat 8.1 g
Satfat 1.5 g
Monofat 4.3 g
Polyfat 1.2 g
Protein 30.6 g
Carbohydrate 11 g
Fiber 2.3 g
Cholesterol 76 mg
Iron 1.9 mg
Sodium 352 mg
Calcium 41 mg

Ingredients

Chicken:
2 tablespoons all-purpose flour
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon kosher salt
1 tablespoon olive oil
Chutney:
1 teaspoon olive oil
1 cup chopped onion (about 1 medium)
1 teaspoon minced peeled fresh ginger
2 garlic cloves, minced
1 1/2 cups chopped seeded plum tomato
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon chopped jalapeño pepper
1 1/2 teaspoons sugar
1 1/2 teaspoons fresh lemon juice
1 teaspoon ground mustard
3/4 teaspoon ground cumin
3/4 teaspoon ground fenugreek seeds (1 1/2 teaspoons whole)
1/4 teaspoon kosher salt

Preparation

1. To prepare chicken, place flour in a shallow dish. Sprinkle chicken evenly with 1/4 teaspoon kosher salt; dredge chicken in flour. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 6 minutes on each side or until chicken is done and lightly browned. Remove from pan; keep warm. Wipe pan with a paper towel.

2. To prepare chutney, heat 1 teaspoon olive oil in pan over medium-high heat; add onion, ginger, and garlic to pan. Cook 4 minutes or just until tender. Add tomato and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Uncover and cook 6 minutes or until slightly thickened. Serve chutney with chicken.

Note:

Jaime Harder,

October 2008
My Notes

Only you will be able to view, print, and edit this note.

Add Note