Mango Salsa Chicken

Health score
23%
Mango Salsa Chicken
45 min.
4
424kcal

Suggestions

Ingredients

  • cup bread crumbs dried
  •  eggs 
  • sprig cilantro leaves fresh for garnish
  • 0.5  bell pepper green minced
  •  mangos fresh ripe
  • 0.3 cup milk 
  • 0.3 cup olive oil 
  •  chile pepper fresh red seeded chopped
  • 0.5  onion diced red finely
  •  chicken breasts boneless skinless

Equipment

  • bowl

Directions

  1. TO MAKE SALSA: In a small bowl, combine the mango, onion, cilantro, green bell pepper and red chile pepper. Put aside until serving time.
  2. Lightly pound the chicken breasts with a mallet to flatten. Beat the egg and milk together. Then coat them in the egg/milk mixture then the breadcrumbs. Chill for 1/2 hour.
  3. Saute the chicken in olive oil until cooked through and juices run clear.
  4. Drain and serve with the mango salsa.
  5. Garnish with cilantro leaves.

Nutrition Facts

Calories424kcal
Protein28.78%
Fat41.91%
Carbs29.31%

Properties

Glycemic Index
50.94
Glycemic Load
4.56
Inflammation Score
-8
Nutrition Score
23.330434913221%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.02mg
Luteolin
0.73mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.04mg
Quercetin
3.38mg

Nutrients percent of daily need

Calories:423.83kcal
21.19%
Fat:19.68g
30.28%
Saturated Fat:3.52g
22.02%
Carbohydrates:30.97g
10.32%
Net Carbohydrates:28.26g
10.28%
Sugar:11.08g
12.31%
Cholesterol:115.07mg
38.36%
Sodium:353.16mg
15.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.41g
60.81%
Vitamin B3:14.18mg
70.9%
Selenium:47.07µg
67.24%
Vitamin C:49.47mg
59.97%
Vitamin B6:1.08mg
53.81%
Phosphorus:338.32mg
33.83%
Vitamin B1:0.38mg
25.61%
Vitamin B5:2.14mg
21.44%
Vitamin B2:0.33mg
19.48%
Potassium:681.09mg
19.46%
Vitamin E:2.92mg
19.45%
Manganese:0.36mg
18.02%
Vitamin A:874.09IU
17.48%
Folate:67.83µg
16.96%
Vitamin K:16.67µg
15.87%
Magnesium:54.9mg
13.72%
Iron:2.28mg
12.65%
Fiber:2.71g
10.85%
Copper:0.2mg
9.78%
Calcium:92.36mg
9.24%
Zinc:1.37mg
9.15%
Vitamin B12:0.5µg
8.35%
Vitamin D:0.5µg
3.34%
Source:Allrecipes