If the thought of cooking the big bird makes you want to head for the hills, why not try the smaller cousin of the poultry family? Good old reliable chicken—make it organic and free-range, the lifestyle makes the chicken taste much better.
If you can’t find a great looking fresh mango, try frozen. You’ll need about 1 1/2 cups (375 mL) frozen mango thawed to replace the large ripe fresh mango.
14 oz (400 g) boneless, skinless free-range chicken breasts cut into 4 equal pieces
1 – 14 fl oz (398 mL) can apricots
3 Tbsp (45 mL) frozen orange juice concentrate
1/3 cup (75 mL) mango chutney
1 Tbsp (15 mL) low sodium soy sauce
1 large really ripe mango
Preheat oven to 425 F (220 C). Line 8-inch square (2 L) metal baking pan with wet parchment paper* or spray with oil. Lay the chicken on top.
Drain the apricots, making sure to reserve 1/3 cup (75 mL) of the liquid. Set the apricots aside.
Mix the reserved liquid together with orange juice concentrate, mango chutney, and soy sauce. Pour over the chicken. Bake in oven for 20 to 25 minutes or until chicken is done.
While chicken cooks; cut and peel mango. Cut into 1 in (2 cm) slices. Set aside, along with apricots.
When chicken is cooked (an internal temperature 165 F [74 C] is reached), drain liquid into medium frying pan. Leave chicken in pan and cover.
Turn heat to medium-high and add apricots and mango to liquid. Bring to boil and leave to reduce for about 5 minutes or until slightly thickened, stir occasionally.
Remove chicken from pan and divide evenly among 4 plates. Spoon fruit and sauce over chicken. Serve with brown rice and your favourite green vegetable.
Makes 4 servings.
*If you are using wet parchment paper, tear off a piece that is approximately 2 inches (5 cm) larger than the pan, run under cold water until really wet, wring out, and place in pan.
Each serving contains: 300 calories; 30 g protein; 2 g total fat (0.5 sat. fat, 0 g trans fat); 38 g carbohydrates; 3 g fibre; 300 mg sodium
source: “Thanksgiving Dinner Made Easy“, alive #324, October 2009