Ingredients:
- 4 boneless skinless chicken breast halves
- 1/2 red onion, diced small
- 1/2 green pepper, diced small
Directions:
- Preheat oven to 350 degrees.
- To make salsa, heat oil in a skillet over medium high heat.
- Add green pepper and onions and saute about 4 minutes.
- Add minced ginger and red pepper flakes, saute another 1 minute.
- Now add mango and cook an additional 5 minutes.
- Now add rum and lime juice and simmer for one minute.
- Take off the heat and stir in mint. Set mango salsa off to the side.
- For the chicken breast preparation pat the breasts dry.
- Combine the flour, garlic powder, ginger, salt and pepper.
- Lightly pat the chicken into the flour mixture.
- Heat the oil over medium high heat in an oven proof skillet.
- Lightly brown the chicken for about three minutes on each side.
- Pour the mango salsa over the chicken.
- Put the uncovered skillet in a 350 degree oven for 10 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 489.94 Kcal (2051 kJ) | ||
| Calories from fat | 198.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.07g | 34% | |
|---|---|---|---|
| Cholesterol | 139.24mg | 46% | |
| Sodium | 1161.06mg | 48% | |
| Potassium | 903.48mg | 19% | |
| Total Carbs | 23.12g | 8% | |
| Sugars | 14.62g | 58% | |
| Dietary Fiber | 3.08g | 12% | |
| Protein | 49g | 98% | |
| Vitamin C | 44.1mg | 74% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 22.6mg | 125% | |
| Calcium | 46.7mg | 5% | |
| Amount Per 100 g | |||
| Calories | 125.24 Kcal (524 kJ) | ||
| Calories from fat | 50.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.64g | 34% | |
|---|---|---|---|
| Cholesterol | 35.59mg | 46% | |
| Sodium | 296.78mg | 48% | |
| Potassium | 230.94mg | 19% | |
| Total Carbs | 5.91g | 8% | |
| Sugars | 3.74g | 58% | |
| Dietary Fiber | 0.79g | 12% | |
| Protein | 12.52g | 98% | |
| Vitamin C | 11.3mg | 74% | |
| Iron | 5.8mg | 125% | |
| Calcium | 11.9mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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