Healthy Barbecue Chicken (Really!)

Related To:
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

Next Up

What’s Really In Your Food?

Taco Bell’s beef claim isn’t the only deceptive marketing out there lately. Check out some other surprisingly shameless food claims and find out what you can do about it.

Spotlight Recipe: Shredded BBQ Chicken Sammies

Tired of plain old chicken breast? Check out this easy and delicious sandwich recipe. Make your own sweet and tangy BBQ chicken and pile it high with pickles for a quick weeknight dinner for a weekend picnic.

Recipe of the Day: Rachael's BBQ Chicken Burgers

Take a break from beef and lighten up dinner tonight with Rachael's BBQ Burgers made with ground chicken.

Healthy Recipe Essentials: Soups

We gave you tips on healthy stir fries, this time we’re tackling soups. Soups are inexpensive and versatile. There are so many variations to play with depending on the veggies, legumes, grains, herbs and meats you add. We’ll walk through the basics to get you started and give you fun and exciting ideas to play with in the kitchen.

Chicken Nuggets: Are They Healthy?

This kid-friendly and wildly popular food is often demanded by kids. Should you give into to your kiddos' requests for these bite-sized poultry pieces?

15 Healthy Grilled Main Dishes

If you’ve been grilling the same recipes each season, it’s time to shake things up.

A Healthy Chicken Dinner in a Hurry — Most Popular Pin of the Week

Believe it or not, it's indeed possible to find a recipe that's at once quick, easy, affordable, healthy and family-friendly.

Related Pages