Clean eating grilled chicken with mango BBQ saucePosted: February 9, 2012
We have had a very mild winter. So, with that comes lots of BBQ time. Normally BBQs are filled with high sodium, calorie laden items, but they don’t have to be! Try this clean eating mag recipe for a great marinade for poultry or white fish/seafood. Easy, delicious, and won’t kill your waist line!
Original recipe is below. But I tossed all ingredients for marinade after it cooled in a dish and added chicken. Let it marinate for an hour or so then grilled it. We really enjoyed it this way or you can follow below!
2 tsp olive oil
1 red onion, chopped
3⁄4 tsp sea salt, divided
1 medium tomato, peeled, seeded and chopped
1 mango, peeled and cubed
2 tbsp plus 1 tsp apple cider vinegar
1 tbsp Sucanat
2 tsp Dijon mustard
6 4-oz boneless, skinless chicken breasts
1 lemon, halved
Olive oil cooking spray
1⁄2 tsp fresh ground black pepper, divided
In a medium saucepan, heat oil on medium. Add onion and 1/4 tsp salt and cook, stirring, until softened and lightly browned, 10-12 minutes. Stir in tomato, mango, vinegar, 1/4 cup water, Sucanat and dijon. Bring to a boil, then cover and reduce heat to low. Simmer, covered, for 15 minutes, stirring occasionally. Remove from heat and let cool slightly before processing in a blender or mini food processor until smooth. Pour 1/2 cup mango bbq sauce into a bowl to brush on chicken while grilling. Reserve remaining sauce to serve at table (can be made up to 1 day in advance and stored in a covered container in refrigerator). (I marinated the chicken).
Pre-heat gas or charcoal grill to medium. Arrange chicken breasts in a single layer on a tray. Squeeze juice from half of lemon over chicken, then mist lightly with cooking spray (I omitted this step and don’t really see the need for it). Sprinkle 1/4 tsp salt and 1/4 tsp pepper evenly over chicken. Flip chicken breasts over and repeat with remaining 1/4 tsp salt and 1/4 tsp pepper.
Grill chicken for about 15 minutes or until cooked through and no longer pink, flipping once. Brush with mango bbq sauce during final 5 minutes of cooking. Let chicken rest for 10 minutes before serving. While chicken is resting, reheat remaining sauce. Serve chicken with sauce on the side.