Tropical Chicken with Mango Sauce

Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
Kosher
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Dish type
Dinner
Serves
4
Ready in
33 minutes

Ingredients

  • 4 boneless, skinless chicken breast halves
  • 1/2 cup flour
  • 1 tsp. ground allspice
  • 1/4 cup olive oil
  • 1 mango, peeled and chopped
  • 1 (15.25-oz.) can tropical fruit salad, drained
  • 1 tsp. grated fresh gingerroot
  • 1 tsp. lime juice
  • 1 tsp. honey
  • 2 bags boil-in-bag white or brown rice, cooked (optional)

Directions

Prep Time
20 minutes
Cook Time
13 minutes
Ready in
33 minutes
  1. Place each chicken breast half between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken to 1/4-inch thickness. In a shallow bowl combine flour and allspice. Season chicken with salt and pepper to taste, then dip in flour mixture, turning to coat.
  2. In large skillet heat oil over medium heat. Add chicken to skillet; cook 8 to 10 minutes or until chicken is no longer pink (165°F), turning once. Transfer chicken to a serving platter; cover with foil to keep warm.
  3. In a food processor or blender container combine mango and fruit salad. Process or blend until smooth. Transfer to a medium saucepan. Stir in ginger, lime juice, and honey. Cook and stir over medium heat until heated through. Spoon sauce over chicken. Serve with rice, if desired.

Nutritional Information

Serving Size
1
Per Serving
Calories 397, Calories Fat 127, Total Fat 14g, Saturated Fat 2g, Cholesterol 90mg, Sodium 85mg, Carbohydrate 32g, Protein 34g
Serving Size1
Calories397
Calories Fat127
Calories (fat) extra32
Total Fat14g
Total Fat (extra)23
Saturated Fat2g
Saturated Fat (extra)13
Cholesterol90mg
Cholesterol (extra)30
Sodium85mg
Sodium (extra)4
Potassium428mg
Carbohydrate32g
Carbohydrate (extra)11
Fiber2g
Fiber (extra)9
Sugars245g
Protein34g
Omega30g
Vitamin A1049IU
Vitamin A (extra)21
Vitamin C59mg
Vitamin C (extra)98
Iron1mg
Iron (extra)10