Healthy Barbecue Chicken (Really!)

Related To:

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
Keep Reading

Next Up

5 Ingredients: Curry Chicken Lettuce Cups

These curry chicken lettuce cups are full of flavor but not fat and calories. Add some crusty bread and you've got a light lunch or quick weeknight dinner.

5 Ingredients: Lightened-Up Chicken Salad

Store-bought chicken salad is far from a healthy option, with some kinds weighing in at more than 550 calories and 40 grams of fat per cup! Instead of the mayo-drenched take-out versions, try this fresh and light recipe – all it takes is 5 simple ingredients.

5 Ingredients or Less CHALLENGE: Chicken Fingers 2 Ways

You’re dying for some crispy and tender fried chicken but could do without all the fat and calories. Dana and Toby are going head to head, dishing up their lightened up versions of this famous finger food– weigh in on your favorite!