Sunday, February 17, 2013

Baked Chicken Breasts with Mango Chutney Sauce

Serves 4
Recipe from
Husband-Tested in Alice’s Kitchen

Make this tasty chicken when you want to make something quick and easy on a weeknight.  Just mix a few ingredients (which you may already have in your pantry), spread it over the chicken breasts, pop it in the oven and there you go!  The “sauce” is gingery and a bit sweet and will help keep the chicken breasts moist and fork tender.  Serve this with a simple salad and some brown rice or whole-wheat couscous for a healthy dinner your family will love.

¼ cup mango chutney (If the chutney is really chunky, use a knife and chop any large pieces of fruit.)
¼ cup plain yogurt (I used plain Greek yogurt.)
1 scant Tablespoon Dijon mustard
1 Tablespoon fresh ginger, minced (I used the fresh minced ginger in the jar, NOT powdered.)
½ Tablespoon all-purpose flour (I used whole-wheat flour.)
4 boneless skinless chicken breasts

Pre-heat the oven to 375 F degrees.
Combine chutney, yogurt, mustard, ginger and flour. Set aside.
Arrange chicken breasts in a single layer in a baking pan. Spoon the chutney mixture over chicken.
Bake uncovered for 35 minutes, or until no longer pink in center. Remove from oven and let stand 5 minutes.

Nutritional Information:
Amount Per Serving: Calories 150.5; Calories from Fat 33; Total Fat 3.7 g; Saturated Fat 1.0 g; Cholesterol 77.5 mg; Sodium 179.6 mg; Total Carbohydrates 1.8 g; Dietary Fiber 0.1 g; Sugars 0.7 g; Protein 25.8 g

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