Curried Chicken with Mango Relish

TamTastic

Curried Chicken with Mango Relish


Using a grill pan scores the chicken nicely, but cooking it in a skillet also works. You can substitute fresh or frozen peaches, plums, or nectarines for the mango in the chutney. Look for jars of mango in the refrigerated section of your grocery store's produce department.

Ingredients

Mango chutney:
2 cups chopped peeled mango
1 cup apple juice
1/3 cup diced dried apricots
2 teaspoons cider vinegar
1 teaspoon grated peeled fresh ginger
1/4 teaspoon ground allspice
1/8 teaspoon ground red pepper

Chicken:
1/3 cup low-sodium soy sauce
1/3 cup fresh lime juice
1 teaspoon curry powder
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Lime wedges (optional)


Preparation
To prepare chutney, combine first 7 ingredients in a saucepan, and bring to a boil. Reduce heat, and simmer for 20 minutes, stirring mixture occasionally.
To prepare chicken, combine the soy sauce, juice, curry, and chicken in a zip-top plastic bag; seal and shake. Marinate in refrigerator 10 minutes, turning once. Heat a grill pan coated with cooking spray over medium-high heat.

Remove chicken from bag; discard marinade. Add chicken to pan; cook 5 minutes on each side or until chicken is done. Serve with chutney. Garnish with a lime wedge, if desired.

Yield
4 servings (serving size: 1 chicken breast half and about 1/2 cup chutney)

Nutritional Information
CALORIES 257(7% from fat); FAT 1.9g (sat 0.5g,mono 0.5g,poly 0.4g); IRON 1.7mg; CHOLESTEROL 68mg; CALCIUM 35mg; CARBOHYDRATE 30.6g; SODIUM 880mg; PROTEIN 29.6g; FIBER 2.8g

TamTastic

Curried Chicken with Mango Relish


Using a grill pan scores the chicken nicely, but cooking it in a skillet also works. You can substitute fresh or frozen peaches, plums, or nectarines for the mango in the chutney. Look for jars of mango in the refrigerated section of your grocery store's produce department.

Ingredients

Mango chutney:
2 cups chopped peeled mango
1 cup apple juice
1/3 cup diced dried apricots
2 teaspoons cider vinegar
1 teaspoon grated peeled fresh ginger
1/4 teaspoon ground allspice
1/8 teaspoon ground red pepper

Chicken:
1/3 cup low-sodium soy sauce
1/3 cup fresh lime juice
1 teaspoon curry powder
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Lime wedges (optional)


Preparation
To prepare chutney, combine first 7 ingredients in a saucepan, and bring to a boil. Reduce heat, and simmer for 20 minutes, stirring mixture occasionally.
To prepare chicken, combine the soy sauce, juice, curry, and chicken in a zip-top plastic bag; seal and shake. Marinate in refrigerator 10 minutes, turning once. Heat a grill pan coated with cooking spray over medium-high heat.

Remove chicken from bag; discard marinade. Add chicken to pan; cook 5 minutes on each side or until chicken is done. Serve with chutney. Garnish with a lime wedge, if desired.

Yield
4 servings (serving size: 1 chicken breast half and about 1/2 cup chutney)

Nutritional Information
CALORIES 257(7% from fat); FAT 1.9g (sat 0.5g,mono 0.5g,poly 0.4g); IRON 1.7mg; CHOLESTEROL 68mg; CALCIUM 35mg; CARBOHYDRATE 30.6g; SODIUM 880mg; PROTEIN 29.6g; FIBER 2.8g