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Obesity Discussion · 08-04-06, 01:44 PM

Apricot-Mango Barbecued Chicken
In this bold-flavored entrée, grilled chicken breasts are topped with a tangy sauce made with fresh mango and apricot nectar.

AT A GLANCE

Servings:
4 people

INGREDIENTS

1/2 cup reduced-sodium ketchup
1/2 cup apricot nectar
1/4 cup packed light brown sugar
1/4 cup mango chutney
2 tablespoons mango vinegar
1 tablespoon Worcestershire sauce
1/4 teaspoon Cajun seasoning
1/4 teaspoon hot-pepper sauce (optional)
1 tablespoon olive oil
1/3 cup red onions, chopped
1/3 cup chopped sweet red pepper
1 mango, finely chopped
4 boneless, skinless chicken breast halves (about 4 oz/115 g each)
Salt and ground black pepper

PREPARATION

In a medium bowl, combine the ketchup, apricot nectar, brown sugar, chutney, vinegar, Worcestershire sauce, Cajun seasoning, and hot-pepper sauce (if using).

Warm the oil in a medium nonstick skillet over medium heat. Add the onions and red peppers. Cook, stirring often, for 5 minutes, or until the onions are translucent. Stir in the mangoes and cook for 5 minutes. Stir in the ketchup mixture and simmer for 10 minutes, or until slightly reduced.

Coat a grill rack or broiler pan with nonstick spray. Preheat the grill or broiler.

Season the chicken with the salt and black pepper. Cook 4" (11 cm) from the heat for 4 to 5 minutes, or until browned. Turn the chicken over and brush the cooked surface with some of the sauce. Cook for 4 to 5 minutes, or until no longer pink in the center when tested with a sharp knife. Turn over again, brush with more of the barbecue sauce, and cook for 1 minute. Serve drizzled with the remaining sauce.

NUTRITIONAL INFORMATION

Calories: 326 calories
Carbs: 44 g
Sodium: 168 mg
Fat: 5 g
Protein: 28 g
Fiber: 2 mg
Cholesterol: 66 g

[url=http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&cat egory=abs.diet
&conitem=783a99edbbbd201099edbbbd2010cfe793cd____& page=0&pageLocation=true[/url]

08-04-06, 01:44 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Apricot-Mango Barbecued Chicken Apricot-Mango Barbecued Chicken In this bold-flavored entrée, grilled chicken breasts are topped with a tangy sauce made with fresh mango and apricot nectar. AT A GLANCE Servings: 4 people INGREDIENTS 1/2 cup reduced-sodium ketchup 1/2 cup apricot nectar 1/4 cup packed light brown sugar 1/4 cup mango chutney 2 tablespoons mango vinegar 1 tablespoon Worcestershire sauce 1/4 teaspoon Cajun seasoning 1/4 teaspoon hot-pepper sauce (optional) 1 tablespoon olive oil 1/3 cup red onions, chopped 1/3 cup chopped sweet red pepper 1 mango, finely chopped 4 boneless, skinless chicken breast halves (about 4 oz/115 g each) Salt and ground black pepper PREPARATION In a medium bowl, combine the ketchup, apricot nectar, brown sugar, chutney, vinegar, Worcestershire sauce, Cajun seasoning, and hot-pepper sauce (if using). Warm the oil in a medium nonstick skillet over medium heat. Add the onions and red peppers. Cook, stirring often, for 5 minutes, or until the onions are translucent. Stir in the mangoes and cook for 5 minutes. Stir in the ketchup mixture and simmer for 10 minutes, or until slightly reduced. Coat a grill rack or broiler pan with nonstick spray. Preheat the grill or broiler. Season the chicken with the salt and black pepper. Cook 4" (11 cm) from the heat for 4 to 5 minutes, or until browned. Turn the chicken over and brush the cooked surface with some of the sauce. Cook for 4 to 5 minutes, or until no longer pink in the center when tested with a sharp knife. Turn over again, brush with more of the barbecue sauce, and cook for 1 minute. Serve drizzled with the remaining sauce. NUTRITIONAL INFORMATION Calories: 326 calories Carbs: 44 g Sodium: 168 mg Fat: 5 g Protein: 28 g Fiber: 2 mg Cholesterol: 66 g [url=http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&cat egory=abs.diet &conitem=783a99edbbbd201099edbbbd2010cfe793cd____& page=0&pageLocation=true[/url] __________________