Chicken with Curried Mango Sauce

Yield: 4 servings (1 chicken breast half, 3/4 cup mango sauce, and 1/2 cup rice)
Source: Cooking Light Website

INGREDIENTS:

4 (4-ounce) skinned, boned chicken breast halves
1/2 teaspoon salt, divided
1 tablespoon vegetable oil, divided
1 cup chopped onion
1/2 cup chopped red bell pepper
2 teaspoons grated peeled fresh ginger
1 teaspoon curry powder
1/2 teaspoon ground coriander
2 garlic cloves, crushed
1-1/4 cups fat-free, less-sodium chicken broth
1-1/2 teaspoons cornstarch
1-1/3 cups cubed peeled mango (about 1 large)
2 cups hot cooked basmati rice
1/4 cup thinly sliced green onions

INSTRUCTIONS:

  1. Sprinkle chicken with 1/4 teaspoon salt. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the chicken; cook 3 minutes on each side or until done. Remove from pan; keep warm.
  2. Heat 2 teaspoons oil in pan over medium-high heat. Add chopped onion and bell pepper; saute 5 minutes, stirring occasionally. Add 1/4 teaspoon salt, ginger, curry, coriander, and garlic, and saute 30 seconds. Combine broth and cornstarch, and add to pan. Bring to a boil, and cook 1 minute, stirring constantly. Remove from heat. Stir in mango.
  3. Spoon rice onto each of 4 plates; top with chicken. Spoon sauce over chicken; sprinkle with green onions.

NUTRITIONAL INFO:

Healthy Units: 7 per serving
calories: 335 fat: 5.3 g fiber: 2.8 g

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