No grill? Try this BBQ chicken recipe.

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Click here for a printer-friendly version of these recipes.

This crazy-looking combination of ingredients makes some of the tastiest BBQ chicken that never saw a grill. You’ll want leftovers for salads and sandwiches. You can also spoon the Mango Salsa over fish or toss with black beans.

Caribbean BBQ Chicken with Mango Salsa

Time: 20 minutes

Serves 8

8 pitted prunes
3 cloves garlic
½ cup orange juice
3 Tbs. reduced-sodium soy sauce
1 tsp. red pepper flakes
1 tsp. ground allspice
2 lbs. boneless, skinless chicken breasts
2 Tbs. canola oil
Mango Salsa (below)

  1. In a blender, purée the prunes, garlic, orange juice, soy sauce, and spices.

  2. In a large zipper plastic bag, pound the chicken to an even ½-inch thickness.

  3. Pour the prune purée into the bag with the chicken and coat the chicken evenly.

  4. In a large non-stick pan, heat the oil over medium heat until shimmering hot. Sauté the chicken in two batches until lightly charred and cooked through, 3-4 minutes per side.

  5. Top with the Mango Salsa.

Per serving (3 oz. cooked chicken + ¼ cup salsa):

  • Calories: 220
  • Total fat: 6 g
  • Sat fat: 1 g
  • Carbs: 17 g
  • Fiber: 2 g
  • Protein: 26 g
  • Sodium: 320 mg

Mango Salsa

2 cups chopped mango
1 cup chopped cucumber
1 cup cherry tomatoes
¼ cup cilantro
1 jalapeño pepper, seeded and minced
2 Tbs. fresh lime juice
¼ tsp. kosher salt

  1. Pulse all the ingredients in a food processor until minced.


Enjoy these recipes? Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

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