Friday, November 7, 2008

Chicken with Tomato-Ginger Chutney

(adapted from Cooking Light's Chicken with Tomato-Ginger Chutney)

2 Tbsp all-purpose flour
4 (6-ounce) skinless, boneless chicken breast halves
1/4 tsp kosher salt
1 Tbsp olive oil

1 teaspoon olive oil
1 C onion, chopped (about 1 medium)
1 tsp fresh ginger, peeled and minced
2 garlic cloves, minced
1 1/2 C plum tomato, seeded and chopped
1/2 C fat-free, less-sodium chicken broth
1 1/2 tsp sugar
1 1/2 tsp fresh lemon juice
1 tsp ground mustard
3/4 tsp ground cumin
1/4 tsp kosher salt


  1. To prepare chicken, place flour in a shallow dish. Sprinkle chicken evenly with 1/4 tsp kosher salt; dredge chicken in flour. Heat 1 Tbsp olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 6 minutes on each side or until chicken is done and lightly browned. Remove from pan; keep warm. Wipe pan with a paper towel.
  2. To prepare chutney, heat 1 tsp olive oil in pan over medium-high heat; add onion, ginger, and garlic to pan. Cook 4 minutes or just until tender. Add tomato and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Uncover and cook 6 minutes or until slightly thickened. Serve chutney with chicken.
Yield: 4 servings (serving size: 1 chicken breast half and about 1/3 cup chutney)

I discussed this recipe here.

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