No grill? Try this BBQ chicken recipe.

The recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? E-mail Kate at healthycook@cspinet.org.

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.

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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 (see 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. Pour the prune purée into the bag with the chicken and coat the chicken evenly.
  3. 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.
  4. 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.

Photo: Kate Sherwood & Jennifer Urban/CSPI.


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