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Recipe for great healthy chicken dish


Posted by Allison T.

Chicken With Mango Barbecue Sauce Recipe from Ellie Krieger. 2 tablespoons olive oil 1 onion, diced (about 1 cup) 1 red bell pepper, diced (about 1 cup) 3 cloves garlic, coarsely chopped 1 teaspoon salt Freshly ground black pepper, to taste ½ teaspoon ground allspice 1/3 cup red-wine vinegar 3 tablespoons molasses 2 tablespoons Worcestershire sauce 2 tablespoons lime juice ¼ cup low-sodium tomato sauce 1 mango, diced (about 1½ cups) 2 to 3 jalapeno peppers, minced (for a less intense version, discard seeds first) 2 boneless, skinless chicken breasts (about ¾ pound each) 1. In a medium skillet, heat the oil over medium-high heat. Add the onion and cook until translucent, about 2 minutes. Add the bell pepper, garlic, salt, black pepper and allspice, then cook, stirring often, for 2 minutes more. 2. Stir in the vinegar, molasses, Worcestershire sauce, lime juice and tomato sauce and cook for another minute. Transfer the mixture into a blender and add the mango and jalapenos. Blend until smooth. (Use caution when blending hot liquids.) 3. Let the sauce cool several minutes, then transfer 1 cup of it to a zip-close plastic bag. Add the chicken and let marinate in the refrigerator for 1 hour. 4. Preheat the broiler. Put the chicken on a broiler pan and discard the marinade in the bag. Broil the chicken on high for about 12 minutes, turning once. 5. Transfer the chicken to a cutting board and let the meat rest for 5 minutes before slicing. Spoon about ½ cup of barbecue sauce over the chicken slices and serve. (Use the 1½ cups leftover sauce as a dip for chicken nuggets or other food, if desired). Makes 4 servings. Nutrition information per serving: 250 calories, 8 g total fat (1 g saturated), 15 g protein, 31 g carbohydrates, 3 g fiber, 720 mg sodium. (I found this on www.journalnow.com)
 
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