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Chicken Saute with Mango Sauce

Source: © EatingWell Magazine
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Rating: 5   Reviews: 1 See Reviews
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Active Time:  40 Minutes
Total Time:  40 Minutes
  4 servings
Here is one simple technique that guarantees juicy results every time. First, pound the chicken: making it thinner ensures quick and even cooking. Next, dredge the chicken lightly in seasoned flour, which helps it turn deep golden brown when sauteed. After the chicken is cooked, deglaze the skillet with broth, wine or a little water to make a pan sauce. The liquid loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.
For the Chicken:
4   boneless, skinless chicken breast halves (1-1 1/4 pounds)
1/4 cup  all-purpose flour
1/2 teaspoon  salt, or to taste
Freshly ground pepper to taste
1 tablespoon  extra-virgin olive oil or canola oil
For the Sauce:
1 jalapeno pepper, seeded and minced
2 cloves  garlic, minced
2 teaspoons  minced fresh ginger
1/2 cup  reduced-sodium chicken broth
1/2 cup  orange juice
1 tablespoon  brown sugar
3/4 teaspoon  cornstarch
1 mango, cut into 1/2-inch dice (1 cup)
2 tablespoons  lime juice
2 tablespoons  chopped fresh cilantro or mint

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.
Chicken Saute with Mango Sauce Recipe at
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).

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.

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).

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008
Part of These Recipe Collections Find Similar Recipes »
 Chicken Skillet Dinners
 Easy Chicken: Taste of the Tropics
 Saucy Chicken Breasts
Nutrition Facts per Serving
Yield:   4 servings
Calories: 243
Fat. Total: 5g
Protein: 27g
Carbohydrates, Total: 20g
Fat, Saturated: 1g
Fiber: 1g
Cholesterol: 66mg
Sodium: 239mg
% Cal. from Fat: 19%
Spotlight Recipe Review See all 1 reviews »

Rating: 5
by: k, NJ Reviewed: 05/11/2009
I made this dish twice within 1 week. It is quick, easy & delicious with rice & corn on the cob. I substituted dried mangos for freah & used quick mixing flour for gravy instead of regular flour.
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