Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Dishes: Crumbed Chicken and Sweet Mango Chili

Chicken with a delicious, healthy combination of mango and chili sauce.

Author: CalorieKing staff
Date: March 10, 2009

Serves: 4 person(s)

Preparation Time: 20 mins
Cooking Time: 15 mins
Extra Time: 30 mins (for refrigeration)

Ingredients:

    4 skinless, boneless chicken breasts ( breasts)(16 oz)
    1/2 cup mango slices (3 oz)
    1/4 cup sweet chili sauce
    1 medium egg, lightly beaten combined with 1 tsp water
    1/4 cup all-purpose flour
    2 1/2 cup crushed Corn Flakes
    1/3 cup dry rolled oats
    3 Tbsp canola oil

Directions:

    Create a pocket in each chicken breast by cutting a slit lengthwise, taking care not to cut right through. Spread sweet chili sauce inside each pocket and top with mango slices. Secure open edges with toothpicks.

    Dust chicken lightly with flour, then dip in lightly beaten egg combined with water, draining any excess. Roll in a mixture of cornflakes and rolled oats, patting with fingers to make crumbs adhere.

    Refrigerate for at least 30 minutes. Preheat oven to 350F.

    Heat oil in a large skillet over medium heat and cook chicken until lightly browned on each side. Put chicken on oven tray lined with baking paper and cook in preheated oven for 15 minutes or until juices run clear when skewer is insterted into the thickest part.

    Remove toothpicks and serve hot with extra sweet chili sauce.

Variations:

    Chicken can be pan-fried without baking in the oven but be careful that it cooks completely through to the center. Insert a skewer into the thickest part of the chicken and if the juices run clear, it is cooked.

    Added pan-fry oil is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:500 cals
Kilojoules:2,093 kJ
Fat:13.7 g
Carbohydrates:59.0 g
Protein:36.0 g
Cholesterol:113.0 mg
Sodium:706 mg
Saturated Fat:1.6 g
Fiber:3.0 g
Calcium:27.0 mg
Total Sugars:20.0 g

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