Directions:
- To prepare chicken, place flour in a shallow dish. Sprinkle chicken evenly with 1/4 teaspoon kosher salt; dredge chicken in flour. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 6 minutes on each side or until chicken is done and lightly browned. Remove from pan; keep warm. Wipe pan with a paper towel.
- To prepare chutney, heat 1 teaspoon olive oil in pan over medium-high heat; add onion, ginger, and garlic to pan. Cook 4 minutes or just until tender. Add tomato and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Uncover and cook 6 minutes or until slightly thickened. Serve chutney with chicken.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 144.41 Kcal (605 kJ) | ||
| Calories from fat | 51.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.71g | 9% | |
|---|---|---|---|
| Cholesterol | 16.73mg | 6% | |
| Sodium | 433.66mg | 18% | |
| Potassium | 395.58mg | 8% | |
| Total Carbs | 13.11g | 4% | |
| Sugars | 5.05g | 20% | |
| Dietary Fiber | 3.03g | 12% | |
| Protein | 10.74g | 21% | |
| Vitamin C | 14.1mg | 23% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 36.7mg | 204% | |
| Calcium | 41.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 70.51 Kcal (295 kJ) | ||
| Calories from fat | 25.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.79g | 9% | |
|---|---|---|---|
| Cholesterol | 8.17mg | 6% | |
| Sodium | 211.74mg | 18% | |
| Potassium | 193.14mg | 8% | |
| Total Carbs | 6.4g | 4% | |
| Sugars | 2.47g | 20% | |
| Dietary Fiber | 1.48g | 12% | |
| Protein | 5.25g | 21% | |
| Vitamin C | 6.9mg | 23% | |
| Vitamin A | 0.4mg | 30% | |
| Iron | 17.9mg | 204% | |
| Calcium | 20.3mg | 4% | |
* 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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