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Apricot-Mango Barbecued Chicken
In this bold-flavored entrée, grilled chicken breasts are topped with a tangy sauce made with fresh mango and apricot nectar.
Servings: 4 people
INGREDIENTS
1/2 cup reduced-sodium ketchup
1/2 cup apricot nectar
1/4 cup packed light brown sugar
1/4 cup mango chutney
2 tablespoons mango vinegar
1 tablespoon Worcestershire sauce
1/4 teaspoon Cajun seasoning
1/4 teaspoon hot-pepper sauce (optional)
1 tablespoon olive oil
1/3 cup red onions, chopped
1/3 cup chopped sweet red pepper
1 mango, finely chopped
4 boneless, skinless chicken breast halves (about 4 oz/115 g each)
Salt and ground black pepper
PREPARATION
In a medium bowl, combine the ketchup, apricot nectar, brown sugar, chutney, vinegar, Worcestershire sauce, Cajun seasoning, and hot-pepper sauce (if using).
Warm the oil in a medium nonstick skillet over medium heat. Add the onions and red peppers. Cook, stirring often, for 5 minutes, or until the onions are translucent. Stir in the mangoes and cook for 5 minutes. Stir in the ketchup mixture and simmer for 10 minutes, or until slightly reduced.
Coat a grill rack or broiler pan with nonstick spray. Preheat the grill or broiler.
Season the chicken with the salt and black pepper. Cook 4" (11 cm) from the heat for 4 to 5 minutes, or until browned. Turn the chicken over and brush the cooked surface with some of the sauce. Cook for 4 to 5 minutes, or until no longer pink in the center when tested with a sharp knife. Turn over again, brush with more of the barbecue sauce, and cook for 1 minute. Serve drizzled with the remaining sauce.
NUTRITIONAL INFORMATION
Calories: 326 calories
Carbs: 44 g
Sodium: 168 mg
Fat: 5 g
Protein: 28 g
Fiber: 2 mg
Cholesterol: 66 g
In this bold-flavored entrée, grilled chicken breasts are topped with a tangy sauce made with fresh mango and apricot nectar.
Servings: 4 people
INGREDIENTS
1/2 cup reduced-sodium ketchup
1/2 cup apricot nectar
1/4 cup packed light brown sugar
1/4 cup mango chutney
2 tablespoons mango vinegar
1 tablespoon Worcestershire sauce
1/4 teaspoon Cajun seasoning
1/4 teaspoon hot-pepper sauce (optional)
1 tablespoon olive oil
1/3 cup red onions, chopped
1/3 cup chopped sweet red pepper
1 mango, finely chopped
4 boneless, skinless chicken breast halves (about 4 oz/115 g each)
Salt and ground black pepper
PREPARATION
In a medium bowl, combine the ketchup, apricot nectar, brown sugar, chutney, vinegar, Worcestershire sauce, Cajun seasoning, and hot-pepper sauce (if using).
Warm the oil in a medium nonstick skillet over medium heat. Add the onions and red peppers. Cook, stirring often, for 5 minutes, or until the onions are translucent. Stir in the mangoes and cook for 5 minutes. Stir in the ketchup mixture and simmer for 10 minutes, or until slightly reduced.
Coat a grill rack or broiler pan with nonstick spray. Preheat the grill or broiler.
Season the chicken with the salt and black pepper. Cook 4" (11 cm) from the heat for 4 to 5 minutes, or until browned. Turn the chicken over and brush the cooked surface with some of the sauce. Cook for 4 to 5 minutes, or until no longer pink in the center when tested with a sharp knife. Turn over again, brush with more of the barbecue sauce, and cook for 1 minute. Serve drizzled with the remaining sauce.
NUTRITIONAL INFORMATION
Calories: 326 calories
Carbs: 44 g
Sodium: 168 mg
Fat: 5 g
Protein: 28 g
Fiber: 2 mg
Cholesterol: 66 g