Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Chicken Breasts with Mango-orange Sauce

Chicken Breasts with Mango-orange Sauce

45 min.
Time:
248
calories
Calories:
Ingredientsfor  
Ingredients
4 Chicken breasts (each 100 grams)
freshly ground salt
freshly ground peppers
2 Tbsps vegetable oil
2 Oranges
Mangoes
2 shallots
1 Tbsp butter
4 tsps sugar
lemon juice
white wine
1 tsp cornstarch
500 grams White pepper
1 generous pinch Sambal oelek
How healthy are the main ingredients?
sugarChicken breastsaltOrangeMangoshallot
Preparation
1.

Rinse chicken breasts and pat dry. Season with salt and pepper. Heat 1 tablespoon oil in a pan and the sear chicken breast fillets for 6 minutes on each side. Let cool.

2.

Squeeze oranges (about 200 ml/approximately 3/4 cup of juice). Peel mango and cut the flesh into small cubes off the pit. Peel shallots and dice finely. Heat butter in a pan and briefly fry the diced mango while stirring, then sprinkle with sugar and sprinkle with lemon juice. Remove mango cubes from the pan.

3.

Deglaze pan drippings with white wine, add shallots and bring to a brief boil. Pour in orange juice and bring to a boil. Mix cornstarch with a little cold water until smooth. Add cornstarch slurry and orange juice to a pot and bring to a boil. Strain and let cool. Add the diced mango.

4.

Rinse asparagus and cut off the ends. Cut asparagus into thin slices. Stir remaining oil with sambal oelek and mix with the asparagus. Serve chicken with mango sauce and asparagus.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.