Healthy Barbecue Chicken (Really!)

by in Robin's Healthy Take, November 10, 2013

mango chicken

This barbecue sauce is an incredible blend of sweet and tangy ingredients (mango, onion, red pepper, jalapeno, cumin, cloves, cider vinegar, molasses and more), creating a mouth-watering topping that’s excellent with grilled chicken. It’s also fabulous on pork chops, tuna steaks, salmon fillets, shrimp and flank steak.

Delicious mango is brimming with polyphenols, powerful antioxidants that may protect against colon, breast and prostate cancer. The tropical gem is also rich in vitamin A and its precursor, beta-carotene, both of which help maintain healthy mucous membranes and skin; potassium, a mineral that helps control heart rate and blood pressure; vitamin B6, vitamin C and vitamin E. Now do you see why I add it to my barbecue sauce?

Chicken with Mango Barbecue Sauce

1 tablespoon olive oil

1 cup diced red onion

1 red bell pepper, seeded and diced

3 cloves garlic, minced

1 jalapeno, seeded and minced

1 teaspoon ground cumin

1/4 teaspoon ground cloves

Salt and freshly ground black pepper

3 cups diced mango (fresh or frozen)

1/4 cup ketchup

2 tablespoons apple cider vinegar

2 tablespoons molasses

1 tablespoon Worcestershire sauce

1 tablespoon fresh lime juice

Cooking spray

4 boneless, skinless chicken breast halves (about 4 ounces each)

Heat the oil in a large skillet over medium-high heat. Add the onion and cook 2 minutes, until soft. Add the red pepper, garlic, jalapeno, cumin, cloves, 1/2 teaspoon salt, and 1/4 teaspoon black pepper and stir to coat. Cook for 1 minute, until the spices are fragrant. Add the mango, ketchup, vinegar, molasses, Worcestershire sauce, and lime juice and bring to a simmer. Simmer for 3 to 5 minutes. Transfer the mixture to a blender and process until smooth. Transfer 1/4 cup of barbecue sauce to a small bowl and set aside (this will be used on the chicken while grilling; the rest will be served at the table).

Coat a stove-top grill pan with cooking spray and preheat to medium-high. Season the chicken with salt and pepper. Place the chicken on the hot pan and grill 3 minutes per side, until almost cooked through. Brush the mango barbecue sauce over both sides of the chicken and cook for 1 to 2 more minutes per side, until the chicken is cooked through. Serve the chicken with the reserved mango barbecue sauce on the side (so you can add more as desired).

Serves 4

Nutrition Info Per Serving

Calories: 332

Total Fat: 7 grams

Saturated Fat: 1.5 grams

Total Carbohydrate: 40 grams

Sugars: 31 grams

Protein: 28 grams

Sodium: 283 milligrams

Cholesterol: 72 milligrams

Fiber: 4 grams

 

 

 

 

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Comments (2)

  1. Berdj Rassam says:

    Looks great!

  2. tbennington says:

    YUM love this recipe and will try it next time I grill chicken!

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