Simply Mango Chutney Chicken -- Recipe

Simply Mango Chutney Chicken

This is a quick go-to recipe for week night dinners or unexpected company.  I serve this dish with ¾ cup brown rice and two cups of romaine lettuce with a small drizzle of Honey-Pear vinaigrette.  This delicious meal clocks in with fewer than 600 calories.

Ingredients:

12 chicken thighs
1 (12oz.) jar mango chutney
1 (1oz.) package dry onion soup mix

Directions:

1.  Preheat oven to 375 degrees F.

2.  In a medium bowl, combine the chutney and dry soup mix. Mix together.

3.  Season chicken pieces with salt and pepper to taste. Place seasoned chicken pieces in a 9 x 13 inch backing dish and pour chutney mixture over the chicken.

4.  Bake in the preheated oven for 45 to 60 minutes or until chutney sauce has turned brown and crunchy.

Nutritional Information:  6 servings

Calories: 495     Total Fat: 29g     Cholesterol: 158mg     Sodium:  566mg
Total Carbs: 25g (Dietary Fiber: 1.5g)     Protein: 33.5g

Herbed Chicken w/Raspberry Balsamic Sauce (Recipe)

I served this for company dinner last night ... and it was a major "hit" with everyone.  I didn't tell them how easy this was to make or that it was only 230 calories. The prep took me about 5 minutes, and it took the chicken about 20 minutes to cook up to the proper temp!!  This is a perfect recipe for a summer dinner.

Herbed Chicken with Raspberry Balsamic Sauce

1       teaspoon       olive oil
1/2    cup               red onions, chopped
1       Tablespoon  garlic, minced
1       pinch            red pepper flakes
1/2    teaspoon      dried thyme OR 1-1/2 tsp fresh thyme
1/2    teaspoon      salt, divided
4      (4-6oz)         boneless skinless chicken breasts
1/3   cup               seedless raspberry preserves (I used low sugar raspberry preserves)
2      Tablespoons Balsamic vinegar
1/4   teaspoon      black pepper

1.  Heat oil in a large nonstick skillet over medium high heat, add onion and garlic and saute 5 minutes.

2.  Sprinkle thyme and 1/4 teaspoon of salt over chicken.

3.  Add chicken to the skillet; saute 6 minutres on each side (or until internal temperature reaches 170 degrees).

4.  Remove chicken from skillet and keep warm.

5.  Reduce heat to medium, add 1/4 teaspoon salt, preserves, vinegar, and pepper to skillet, stirring until the preserves melt.

6.  To Serve:  Spoon sauce over chicken and serve immediately Or return chicken to pan and coat chicken evenly, serve immediately.

Nutritional Information:  (1 serving = 1 chicken breast with sauce)
Calories:  229.1         
Total Fat: 4.1g (Sat. Fat 0.8g)         
Cholesterol:  72.5         
Sodium:  433.5mg
Total Carbohydrates:  21.7g (Dietary Fiber 0.7g, Sugars 14.9g)         
Protein: 24.4g

Notes: 
             1.  If you want a thicker sauce, let it cool slightly before pouring it over the chicken.            
             2.  I am going to try this with other no-sugar preserves to see how it works:  apricot, blackberry, peach.

             3.  This recipe is also diabetic friendly..