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

Best 5 Grilled Chicken Recipes for Summer

Check out these grilled chicken dishes for summertime cooking from Guy, Bobby and Alton more Food Network chefs.

How to Tell If Chicken Is Bad

And how long does it last in the fridge?

Packing a Tasty Lunch for Kids

I know a lot of kids would be happy with eating chicken fingers or mac and cheese every day, but there are other healthy and yummy options out there. Check out our favorite recipes to try.

These Baked Chicken Dinners Are Perfect for Picky Eaters

Save that boxed mac and cheese for a rainy day.

How to Defrost Chicken

The best ways to thaw chicken whether you have a day, a few hours or just minutes to spare.

How Long Does Raw Chicken Last In the Fridge?

And is it safe to eat after the sell-by date?

4 Easy Ways to Meal Prep Chicken

All you need is four recipes to make 16 different chicken dishes.

How to Shred Chicken

Here, two ways to make it - including a fast hack.

How to Minimize Cross-Contamination If You Rinse Raw Chicken

While the official stance of food safety experts is, well, to never do it, there are practical, culinary reasons for doing it anyway.

This Is the Right Internal Temperature for Cooked Chicken

We break down how to cook chicken to the correct temperature every time.