Chicken with Tomato-Ginger Chutney

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

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Nutritional Information

Amount per serving
  • Calories: 243
  • Calories from fat: 30%
  • Fat: 8.1g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 4.3g
  • Polyunsaturated fat: 1.2g
  • Protein: 30.6g
  • Carbohydrate: 11g
  • Fiber: 2.3g
  • Cholesterol: 76mg
  • Iron: 1.9mg
  • Sodium: 352mg
  • Calcium: 41mg

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. 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. 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.
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