• 4servings
  • 40minutes
  • 243calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Carbohydrates, Cellulose
VitaminsB2, B3, B9, B12, H, C, D
MineralsIodine, Fluorine, Chromium, Manganese, Silicon

Ingredients Jump to Instructions ↓

  1. 4 boneless, skinless chicken breast halves (1-1 1/4 pounds)

  2. 1/4 cup all-purpose flour

  3. 1/2 teaspoon salt , or to taste

  4. Freshly ground pepper to taste

  5. 1 tablespoon extra-virgin olive oil or canola oil

  6. 1 jalapeno pepper, seeded and minced

  7. 2 cloves garlic , minced

  8. 2 teaspoons minced fresh ginger

  9. 1/2 cup reduced- sodium chicken broth

  10. 1/2 cup orange juice

  11. 1 tablespoon brown sugar

  12. 3/4 teaspoon cornstarch

  13. 1 mango , cut into 1/2-inch dice (1 cup)

  14. 2 tablespoons lime juice

  15. 2 tablespoons chopped fresh cilantro or mint

Instructions Jump to Ingredients ↑

  1. Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use (see Tip). Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)

  2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.

  3. Add jalapeno, garlic and ginger to the pan; cook over medium heat, stirring, until softened, 1 to 2 minutes. Add broth and deglaze, scraping up any browned bits, for 1 minute. Mix orange juice, brown sugar and cornstarch in a small bowl. Add to the pan and bring the sauce to a simmer , stirring. Cook, stirring often, until thickened and slightly reduced, about 4 minutes. Stir in mango and cook until heated through, about 1 minute. Remove from heat and stir in lime juice. Spoon over the chicken and sprinkle with cilantro (or mint).

  4. Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir- fry --they are the perfect size. Remove the tough membrane with a sharp knife before cooking.


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