Featured Recipe: Pan Roasted Chicken with Chunky Mango Salsa and Hot Peanut Rice


Copyright Linda Gassenheimer

Chicken with chunky mango salsa makes a sweet and spicy summer dinner. Juicy, sweet Florida mangoes are at the height of their season now. Mangoes make delicious desserts, but I also add them to salads or use them to make tasty, condiments for cooked meats.

Here are some tips on how to handle a mango.  Mangoes continue to ripen after they are picked.  Keep them at room temperature until they yield to gentle pressure.  To speed up the ripening, place mangoes in a covered bowl or paper bag.

The recipe calls for mango cubes. Here is a quick way to make them.

Slice off each side of the mango as close to the seed as possible.  Take the mango half in your hand, skin side down.  Score the fruit in a crisscross pattern through to the skin.  Bend the skin backwards so that the cubes pop up.  Slice the cubes away from the skin.  Score and slice any fruit left on the pit.

Recipes

PAN ROASTED CHICKEN WITH CHUNKY MANGO SALSA

1 cup mango cubes about 1/4-inch

1 teaspoon sugar

2 tablespoons coarsely chopped red onion

1 small jalapeno pepper, seeded and chopped (about 1 tablespoon)

1 1/2 teaspoons ground cumin, divided use

1 tablespoon fresh lime juice

Salt

2 tablespoons chopped fresh cilantro

3/4 pound boneless, skinless chicken

1 tablespoon olive oil

To make mango salsa, place mango cubes in a medium-size bowl and sprinkle with sugar.  Add onion and jalapeno pepper.  Mix  1/2 teaspoon cumin and lime juice together and drizzle over ingredients. Add salt to taste. Toss well and sprinkle with cilantro.

Remove fat from chicken and pound it flat to about 1/4-inch.  This can be done with a meat mallet or the bottom of a sturdy frying pan. Sprinkle the remaining 1 teaspoon ground cumin.  Heat oil in a nonstick skillet on medium-high.  Cook chicken 3 minutes.  Turn and cook 3 minutes.  Add salt and pepper to taste to the cooked side.  A meat thermometer should read 170 degrees. Remove to a plate and serve with salsa on top. Makes 2 servings.

HOT PEANUT RICE

1 teaspoon olive oil

1/4 cup coarsely chopped red onion

1/2 cup long-grain white rice

1 cup water

2 tablespoons roasted, unsalted peanuts

1/4 teaspoon cayenne pepper

1 scallion, washed and sliced

Salt and freshly ground black pepper

Heat oil in a nonstick skillet on medium-high and add onion and rice.  Saute 2 minutes tossing to coat rice with oil.  Add water and bring to a simmer.  Cover and continue to simmer 15 minutes, until rice is cooked through and liquid is absorbed. Meanwhile, place peanuts in a small bowl and sprinkle with cayenne.  When rice is cooked, stir in peanuts and scallions.  Add salt and pepper to taste.  Makes 2 servings.

 

Nutrition Information

PAN ROASTED CHICKEN WITH CHUNKY MANGO SALSA:Per serving: 331 calories (26 percent from fat),9.5 g fat (1.6 g saturated, 5.8 g monounsaturated), 96 mg cholesterol, 40.7 g protein, 20.5 g carbohydrates, 3.1 g fiber, 114 mg sodium. HOT PEANUT RICE:Per serving: 270 calories (27 percent from fat), 8.2 g fat (1.2 g saturated, 4.6 g monounsaturated), no cholesterol, 6.5 g protein, 43.0 g carbohydrates, 2.4 g fiber, 98 mg sodium.

Shopping List

To buy:  3/4 pound boneless, skinless chicken, 1 small bottle ground cumin, 1 small bottle cayenne pepper, 1 small bottle roasted, unsalted peanuts, 1 ripe mango, 1 red onion, 1 jalapeno pepper, 1 lime, 1 small bunch cilantro, and 1 small bunch scallions.

Staples: Sugar, olive oil, long-grain white rice, salt and black peppercorns.

 

Helpful Hints

  • If you like your salsa hot, add more jalapeno pepper.
  • Cutting the mango takes a few extra minutes.  If pressed for time, use a bought mango chutney instead.
  • Chopped red onion is used in both recipes.  Chop at one time and divide accordingly.

Countdown:

  • Cut mango cubes.
  • Make salsa.
  • Make rice.
  • While rice cooks, make chicken