Chicken Creole With Mango
This recipe is a little more work than some, but produces a veryflavorful chicken. The fruit gives it that island character.
1 Chicken,About 3 Pounds, cut lengthwise in half
1/2 c Orange Juice
1/4 c Lemon Juice
1 t Garlic,Minced
1/4 t Black Pepper
1 c Green Pepper,Chopped
4 c Water
1 T Oil
1 Onion,Cut In 1/2" Slices
1 c Red Bell Peppers,Chopped
3 T Cider Vinegar
2 T Cornstarch
2 T No Salt Added Tomato Paste
2 T Sugar
2 T Water
2 Mango,Peeled, Pitted And Cut Into 1/2 Pieces
2 Oranges,Cut In 1/2" Slices
1/2 c Carrot,Sliced
Combine chicken, orange juice, lemon juice, garlic and ground pepper in
large bowl. Let stand covered, turning occasionally, for 1 hour.
Transfer chicken mixture to large saucepan; add water and green pepper.
Heat to boiling; reduce heat. Simmer covered until chicken is almost
tender, about 20 minutes; remove chicken and pat dry. Pour oil into
deep Dutch oven; heat. Meanwhile, skim grease from cooking liquid; add
carrots, red pepper, onion, vinegar, tomato paste and sugar. Dissolve
cornstarch in water. Stir into cooking liquid. Heat until mixture
thickness and bubbles for 2 minutes; reduce heat. Add mangoes and
oranges; keep warm Brown chicken in oil. cover and cook until done,
about 10 minutes. Transfer chicken to platter. Spoon sauce over
chicken.
Yield: 4 Servings
Per Serving:
315 Calories
14 g Protein
7 g Total Fat
1 g Saturated Fat
3 g Polyunsaturated Fat
2 g Monounsaturated Fat
54 g Carbohydrates
6.9 g Fiber
62 mg Sodium
842 mg Potassium
32 mg Cholesterol
Diabetic Exchanges
0 Starch
2 Fruit
0 Milk
0 Other Carbohydrates
2 Vegetable
1 Lean Meat
0 Very Lean Meat
0.5 Fat
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