Sweet and Spicy BBQ Chicken with Corn Salad

This BBQ sauce packs a powerful punch of vitamins and antioxidants from the mango, raisins and sundried tomatoes. Try it with grilled pork[ chops too.]

Total Time:
50 min
15 min
35 min

4 servings

  • 2 cups plus 2 tablespoons lowfat plain yogurt
  • 2 cups frozen mango chunks
  • 3 tablespoons honey
  • 1/4 cup plus 1 tablespoon apple cider vinegar
  • 1/4 cup golden raisins
  • 2 tablespoons olive oil, plus more for brushing
  • 1/4 teaspoon cayenne pepper
  • 5 sun-dried tomatoes (not packed in oil)
  • 2 small cloves garlic, finely chopped
  • 4 ears corn, shucked
  • 8 boneless, skinless chicken thighs, trimmed (about 1 1/2 pounds)
  • Kosher salt
  • 6 cups mixed salad greens
  • 2 medium carrots, thinly sliced
  • To make the smoothies, combine 2 cups of the yogurt, 2 cups ice, 1 cup of the mango and all of the honey in a blender, and blend until very smooth. Divide among four glasses and refrigerate until ready to serve. Rinse out the blender.

  • Preheat the grill to medium-high heat. Combine the remaining 1 cup mango, 1/4 cup water, 1/4 cup of the vinegar, the raisins, olive oil, cayenne, tomatoes and garlic in a microwave-safe bowl. Cover with a piece of plastic wrap and microwave until the tomatoes are soft, about 3 minutes. Let cool slightly and puree in a blender. Transfer to a small bowl. Set aside 2 tablespoons for the dressing, the rest will be used for tossing with the chicken.

  • Place the corn on the grill, cover and cook, turning as needed, until nicely charred, about 10 minutes. Remove and keep warm.

  • Turn the grill down to medium and brush the grates with some of the oil. Toss the chicken thighs with half of the remaining sauce and 1/2 teaspoon salt. Arrange on the grill and cook until nicely marked and the internal temperature registers 170 degrees F on an instant-read thermometer, 8 to10 minutes per side. Baste a few times with the remaining sauce while grilling.

  • While the chicken cooks, whisk together the remaining 2 tablespoons yogurt, the reserved 2 tablespoons sauce, the remaining 1 tablespoon vinegar, 1 tablespoon water and 1/4 teaspoon salt in a large bowl. Toss the mixed greens and carrots together. Divide the chicken, corn and salad among four dinner plates. Drizzle the greens with the reserved dressing. Serve each plate with a mango smoothie.

Per serving: Calories 600; Fat 16 g (Saturated 4 g 6%); Cholesterol 150 mg; Sodium 670 mg; Carbohydrate 73 g; Protein 45 g; Fiber 7 g; Sugar 47 g

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    This recipe is featured in:

    Healthy Weeknight Dinners