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Thursday, April 22, 2010

Chicken Breasts in Mango Sauce

Here is a lovely recipe for delicious chicken - yes I know - I said I was going vegetarian, but the truth is I like to eat meat sometimes and so I do. I like to have many of my meals vegetarian, but once or twice a week I think it's good to have some animal protein. Obviously where you buy your meat depends on the quality. I think free range organic chicken is the best. Anyway here is the recipe and I think you will all enjoy this one.

Chicken Breast with Almond Coconut Crust with Mango Sauce

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :1 hour
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large chicken breasts -- sliced in half
1 large egg -- whisked
1/3 cup almonds -- ground
1/3 cup shredded coconut
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne (optional)
1 teaspoon dried parsley
Mango Sauce
2 ripe manila mangoes
1 lime -- juiced
1 tablespoon apple cider vinegar

Preheat the oven to 350 degrees. Cut the chicken breast in two by holding your hand on top of the breast and slicing the breast in half. Then in a food processor grind the almonds into small pieces and then add the coconut and grind that until it is blended with very small chunks of almonds, some powder and coconut pieces add the salt, pepper, cayenne and parsley flakes and pulse 1 or 2 times..

Dredge the chicken in the beaten egg and then dredge in the almond coconut mixture.

Place in a roasting pan lined with parchment paper. Pour a little olive oil or coconut oil onto the chicken breasts - about 1/2 a teaspoon per piece of chicken. Then place in the oven for about 30 - 35 minutes or when the chicken is cooked through and the juices run clear..

When the chicken is cooked through place under the broiler for about 2 minutes to brown the chicken.

To make the mango sauce

Peel and pit the mangoes and place the meat into a food processor and add the lime juice and apple cider vinegar. Process until smooth.

Then pass the mango mixture through a fine mesh sieve. You will have a creamy tangy mango sauce.

Place a large spoonful of the sauce on top of each piece of chicken and serve with your favorite veggies.

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NOTES : Chicken is a great source of animal protein. It is really high in tryptophan which is a precursor to 5 HTP which is a precursor to seratonin, so helps you to stay in a good mood. It is also high in B6, phosphorus and selenium.
Mangoes are a great source of vitamin C, A, potassium and selenium.

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