Low Fat Chicken Mango Chutney & Macadamias: A Taste of Sunshine

My grandmother, Nana Elsie, always had a knack for blending sweet and savory. I remember one summer, she made a dish with peaches and chicken that completely blew my young mind. That memory, the vibrant colors, the unexpected flavors, and the pure joy of eating something so unique, came flooding back when I first tasted this Chicken Mango Chutney & Macadamias. It’s a dish that evokes sunshine, warmth, and a sense of culinary adventure – a delightful combination of textures and tastes that’s both comforting and exciting. Just like Nana Elsie’s magical peach chicken, this recipe is a testament to the power of simple ingredients combined with a little bit of love.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Servings: 6-8
• Yield: 6-8 servings
• Dietary Type: Low Fat

Ingredients

• 1 ½ kg boneless chicken breasts
• 1 ½ teaspoons coarse grain mustard
• ¾ cup mango chutney
• 450 g crushed pineapple (canned, in juice)
• ¼ cup macadamia nuts
• 1 tablespoon coriander, chopped (fresh)

Equipment Needed

• Baking dish (large enough to hold chicken breasts)
• Large bowl
• Chopping board
• Knife

Instructions

1. Preheat your oven to 180°C (350°F). Ensure the oven rack is positioned in the center.

2. Prepare the chicken breasts. Using a sharp knife, carefully cut each chicken breast horizontally to create thinner cutlets. This will help them cook evenly and absorb the flavors of the sauce. Alternatively, if you prefer, you can simply cut the chicken breasts in half vertically. The choice is yours, depending on your desired serving size and cooking time.

3. Arrange the chicken breasts in a single layer in your prepared baking dish. Make sure they are not overlapping to ensure even cooking.

4. In a large bowl, prepare the sauce. Combine the crushed pineapple (including the juice), mango chutney, coarse grain mustard, and finely chopped macadamia nuts. Stir well until all ingredients are evenly distributed. The pineapple juice adds moisture and sweetness, complementing the tanginess of the chutney and the slight bite of the mustard.

5. Pour the mango chutney mixture evenly over the chicken breasts, ensuring each piece is well coated. This sauce will create a beautiful glaze as the chicken bakes.

6. Bake in the preheated oven for 50 minutes, or until the chicken is cooked through. The internal temperature should reach 74°C (165°F).

7. NOTE: Baste the chicken with the sauce in the baking dish every 15 minutes during the baking process. This helps to keep the chicken moist and ensures the flavors are fully absorbed.

8. Once the chicken is cooked through, remove it from the oven.

9. Top with chopped fresh coriander. If you don’t have coriander on hand, you can use parsley as a substitute, although the flavors will be slightly different.

10. Let the chicken rest for a few minutes before serving.

11. Serve immediately and enjoy!

NOTE: Don’t be concerned if the macadamia nuts become slightly darkened during baking. This is a natural process and adds a delicious roasted flavor to the dish.

Expert Tips & Tricks

• For a richer flavor, toast the macadamia nuts lightly before chopping and adding them to the sauce.
• If you prefer a smoother sauce, you can blend the mango chutney and pineapple together before adding the mustard and nuts.
• To prevent the chicken from drying out, you can cover the baking dish with foil during the first half of the cooking time, removing it for the last 25 minutes to allow the chicken to brown nicely.
• If you’re short on time, you can use pre-cut chicken breast cutlets. Just adjust the cooking time accordingly.
• Add a pinch of red pepper flakes to the mango chutney mixture for a touch of heat.
• Marinate the chicken in the mango chutney mixture for at least 30 minutes (or even overnight) for a more intense flavor.
• If the sauce becomes too thick during baking, add a splash of chicken broth or water to thin it out.

Serving & Storage Suggestions

Serve the Chicken Mango Chutney & Macadamias hot, accompanied by steamed rice, quinoa, or couscous. A side of green vegetables, such as broccoli or asparagus, would also complement the dish nicely.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, microwave until heated through, or bake in a preheated oven at 180°C (350°F) for about 15-20 minutes, or until warmed through.

This dish is best enjoyed fresh, but it can be frozen for up to 1 month. Thaw completely in the refrigerator before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	515.1 kcal	N/A
Calories from Fat	246 g	48%
Total Fat	27.4 g	42%
Saturated Fat	7.3 g	36%
Cholesterol	160 mg	53%
Sodium	158.6 mg	6%
Total Carbohydrate	12.6 g	4%
Dietary Fiber	1.1 g	4%
Sugars	11.1 g	N/A
Protein	52.9 g	105%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

• Spicy Chicken Mango Chutney: Add a pinch of cayenne pepper or a finely chopped chili to the mango chutney mixture.
• Chicken Mango Chutney with Coconut: Replace the pineapple juice with coconut milk for a creamier, more exotic flavor.
• Almond Chicken Mango Chutney: Substitute the macadamia nuts with sliced almonds for a different texture and flavor profile.
• Turkey Mango Chutney: Replace the chicken with turkey breast for a lighter option.
• Vegetarian Option: Use firm tofu or tempeh instead of chicken for a vegetarian-friendly version. Adjust the cooking time accordingly.
• Fruit Variations: Experiment with other fruits like diced peaches or apricots in place of (or in addition to) the pineapple.

FAQs (Frequently Asked Questions)

Q: Can I use a different type of mustard?

A: Yes, while coarse grain mustard is recommended, you can use Dijon mustard or even a honey mustard for a sweeter flavor. The key is to use a mustard that complements the sweetness of the mango chutney.

Q: Can I make this dish ahead of time?

A: Yes, you can prepare the chicken and sauce ahead of time and store it in the refrigerator for up to 24 hours before baking. Just be sure to add the chopped coriander just before serving.

Q: Can I use frozen chicken breasts?

A: Yes, but be sure to thaw the chicken completely before cooking. Pat it dry with paper towels to remove any excess moisture.

Q: How do I know when the chicken is cooked through?

A: The best way to check is to use a meat thermometer. Insert it into the thickest part of the chicken breast. The internal temperature should reach 74°C (165°F).

Q: Can I grill the chicken instead of baking it?

A: Yes, you can grill the chicken. Marinate the chicken in the mango chutney mixture for at least 30 minutes, then grill over medium heat until cooked through, basting with the sauce as you grill.

Final Thoughts

This Chicken Mango Chutney & Macadamias recipe is a delightful journey for your taste buds, balancing sweet, savory, and nutty flavors in a truly satisfying way. Don’t be afraid to experiment with the variations and substitutions to create a dish that perfectly suits your preferences. Whether you’re cooking for a weeknight dinner or a special occasion, this recipe is sure to impress. So, go ahead, give it a try and let the sunshine in! I’d love to hear what you think and any creative twists you come up with. Perhaps serve it with a crisp Sauvignon Blanc – a pairing that’s simply divine!