Here is one simple technique that guarantees juicy results every time. First, pound the chicken: making it thinner ensures quick and even cooking. Next, dredge the chicken lightly in seasoned flour, which helps it turn deep golden brown when sauteed. After the chicken is cooked, deglaze the skillet with broth, wine or a little water to make a pan sauce. The liquid loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.

Jim Romanoff
Source: EatingWell Magazine, Winter 2004






Instructions Checklist
  • Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use (see Tip). Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)

  • Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.

  • Add jalapeno, garlic and ginger to the pan; cook over medium heat, stirring, until softened, 1 to 2 minutes. Add broth and deglaze, scraping up any browned bits, for 1 minute. Mix orange juice, brown sugar and cornstarch in a small bowl. Add to the pan and bring the sauce to a simmer, stirring. Cook, stirring often, until thickened and slightly reduced, about 4 minutes. Stir in mango and cook until heated through, about 1 minute. Remove from heat and stir in lime juice. Spoon over the chicken and sprinkle with cilantro (or mint).


Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry--they are the perfect size. Remove the tough membrane with a sharp knife before cooking.

Nutrition Facts

255 calories; protein 24.8g; carbohydrates 24.4g; dietary fiber 1.7g; sugars 17.6g; fat 6.6g; saturated fat 1.3g; cholesterol 62.7mg; vitamin a iu 1062.6IU; vitamin c 53.3mg; folate 62.9mcg; calcium 32.6mg; iron 1.3mg; magnesium 37mg; potassium 458.3mg; sodium 272.3mg; thiamin 0.1mg; added sugar 3g.

Reviews (2)

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5 Ratings
  • 5 star values: 3
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I have made this recipe twice now and gotten rave reviews both times. I pound the chicken flat for fast even cooking and I leave the cilantro "on the side" for those who don't like it. Read More
Rating: 4 stars
Tasty needs something salty I think next time i'll directly season the chicken instead of the flour. I felt that the chicken was a bit bland. The sauce pulled it together though. I added a little soy sauce afterwards to add that salt. Read More
Rating: 5 stars
Delicious! I have found a recent love for chicken with fruit sauces because of this site....and this was a great one to add to it!!! I added went ahead and added the herbs into the sauce right at the end. I use cilantro AND mint cause I had both and it was delicious! Thanks once again! Read More
Rating: 5 stars
I have made this recipe seven times and each time I make it for dinner my family ask for more. At least once every two weeks this recipe is included in the weekly menu. Thank you Eating Well for coming out with great recipes. Read More
Rating: 4 stars
Amazing taste combination. This is a quick and healthy meal my family loves. I serve it over brown rice and some sauteed kale on the side. The flavor combo is so good. I did not have orange juice this time when I made it so I substituted carrot juice and it was simply awesome. Thanks for the recipe. Pros: Fast easy and delicious with a side of healthy. MMMM Cons: I did not have orange juice so I used carrot juice and it was great. Read More