For a tantalizing sweet and spicy dinner, try this chicken with mango salsa recipe. Start by selecting ripe, juicy mangoes and chopping them with red onion and jalapeños. Add a squeeze of fresh lime juice and cilantro. Season boneless chicken breasts with salt and pepper, then cook in a preheated skillet for 6-7 minutes each side until golden. Top the chicken with the vibrant salsa for a fresh, nutritious meal with about 350 calories and 30 grams of protein. This dish aligns with various dietary needs and promises a flavor-packed experience worth exploring further.
Mango Salsa Essentials
Creating the perfect mango salsa starts with selecting ripe, juicy mangoes bursting with sweetness.
Once you've got those, it's time to add a medley of fresh ingredients that'll complement the mango's natural flavor. Chop up some vibrant red onions and zesty jalapeños for a kick. Toss in some freshly squeezed lime juice for that tangy zing.
Don't forget a handful of fresh cilantro to tie everything together with its aromatic flair. Mix it all up, and you've got a salsa that's delightful on its own or as a topping for chicken.
Here's a quick checklist for making your mango salsa:
- Mangoes: ripe and juicy
- Red onion: finely chopped
- Jalapeños: diced for heat
- Lime juice: freshly squeezed
- Cilantro: chopped fresh leaves
Enjoy your creation!
Fresh Mango Selection Tips
When picking mangoes for your salsa, focus on finding ripe ones by gently squeezing them; they should give slightly without being mushy.
Pay attention to the seasonal varieties available in your area, as they can affect both flavor and texture.
To keep your mangoes fresh or ripen them further, store them at room temperature and then refrigerate once they're ripe.
Choosing Ripe Mangoes
Finding the perfect mango for your salsa is like discovering a hidden gem at the market. You want a mango that's just ripe enough to enhance your dish with sweetness and a hint of tartness.
Start by gently squeezing the fruit; a ripe mango will give slightly under your fingertips, much like a ripe avocado. Don't rely solely on color, as different mango varieties can range from green to red when ripe.
Instead, focus on the aroma. A ripe mango will have a sweet, fruity scent at the stem end. Also, avoid mangoes with large dark spots or blemishes, as these could indicate overripeness or spoilage.
Trust your senses, and you'll pick the perfect mango for your salsa.
Seasonal Mango Varieties
Mango's seasonal varieties can greatly influence the flavor and texture of your salsa. When selecting mangoes, it's important to know which type is in season.
In the spring, look for Ataulfo or Honey mangoes. They're smaller, with vibrant yellow skin and a creamy, sweet flavor, perfect for a smooth salsa.
In summer, try Haden or Kent mangoes. Their rich, tropical taste and vibrant red-orange skin add an exotic flair.
Late summer and fall bring Keitt mangoes, known for their mild sweetness and firm texture, ideal for chunkier salsa.
For a more tart option, look for Tommy Atkins, available year-round.
Storing and Ripening Tips
Understanding the seasonal varieties of mangoes can greatly enhance your salsa, but knowing how to store and ripen them is equally important.
To ripen mangoes, keep them at room temperature. Place them in a paper bag if you want to speed up the process; this traps ethylene gas, which helps them ripen faster.
Once ripe, store mangoes in the refrigerator to maintain their freshness for up to five days.
When selecting mangoes, focus on their scent and slight softness rather than color, as different varieties have unique hues. A ripe mango should yield slightly to gentle pressure and emit a fruity aroma at the stem end.
Avoid mangoes with black spots or wrinkles, indicating overripeness or spoilage.
Step-by-Step Instructions
Chicken With Mango Salsa Recipe
Step-by-Step Instructions
- Prepare the Ingredients
- Action: Gather all your ingredients and tools before starting.
- Tools/Ingredients: Boneless chicken breasts, ripe mangoes, red onion, fresh cilantro, lime, salt, pepper, olive oil.
- Tip: Make certain the mangoes are ripe for the best flavor. A ripe mango will give slightly when pressed.
- Action: Dice the mangoes and red onion, and chop the cilantro.
- Tools/Ingredients: Cutting board, sharp knife, mangoes, red onion, cilantro.
- Tip: Be careful when dicing mangoes as they can be slippery. Cut against a flat surface for safety.
- Action: Mix the diced mangoes, red onion, and cilantro in a bowl. Squeeze lime juice over the mixture and add salt to taste.
- Tools/Ingredients: Mixing bowl, lime, salt.
- Tip: Mix gently to avoid mashing the mango pieces. Taste the salsa and adjust lime and salt as needed.
- Action: Season both sides of the chicken breasts with salt and pepper.
- Tools/Ingredients: Chicken breasts, salt, pepper.
- Tip: Guarantee even seasoning for consistent flavor throughout the chicken.
- Action: Preheat a skillet over medium-high heat and add olive oil.
- Tools/Ingredients: Skillet, olive oil.
- Tip: Allow the pan to heat fully before adding the chicken to guarantee a good sear.
- Action: Place the seasoned chicken in the skillet and cook for 6-7 minutes on each side until golden brown and cooked through.
- Tools/Ingredients: Skillet, spatula or tongs.
- Tip: Avoid turning the chicken too frequently. Letting it sit will create a nice crust.
- Action: Remove the chicken from the skillet and let it rest for about 5 minutes.
- Tools/Ingredients: Plate or cutting board.
- Tip: Resting the chicken allows the juices to redistribute, keeping it moist.
- Action: Slice the chicken and top with mango salsa.
- Tools/Ingredients: Serving plates.
- Tip: Serve immediately for best flavor and texture.
Chop Ingredients for Salsa
To get started with your mango salsa, gather all the necessary ingredients on your cutting board: ripe mangoes, red onion, fresh cilantro, a jalapeño, and a lime.
Begin by peeling and dicing the mangoes into small, bite-sized pieces. Next, finely chop the red onion, aiming for even, small pieces to evenly distribute throughout the salsa.
For a touch of heat, carefully slice the jalapeño in half, remove the seeds, and mince it finely. If you prefer more spice, leave a few seeds intact.
Chop the cilantro leaves roughly, discarding any large stems. Finally, cut the lime in half and set it aside for juicing later.
With everything prepped, you're ready to mix these vibrant ingredients into a delicious salsa.
Grill Chicken Over Charcoal
Firing up the grill is your first step to creating perfectly grilled chicken over charcoal.
Begin by arranging charcoal briquettes in a pyramid shape and light them. Once they're covered in gray ash, spread them out evenly.
While waiting, season your chicken with salt, pepper, and your favorite spices.
Place the chicken directly over the coals for a quick sear, about 2-3 minutes per side. This gives you that delicious char.
After searing, move the chicken to the cooler side of the grill, placing the lid on, and let it cook indirectly. This indirect heat guarantees the chicken cooks through without burning.
Aim for an internal temperature of 165°F. Once done, let it rest for a few minutes before serving with your mango salsa. Enjoy!
Calorie and Protein Content
When it comes to knowing what you're really eating, understanding the calorie and protein content of your chicken with mango salsa can make all the difference. This dish is not only flavorful but also nutritious, offering a balanced meal option. Here's a quick breakdown of the essential nutritional values you should be aware of:
| Component | Amount per Serving |
|---|---|
| Calories | 350 kcal |
| Protein | 30 g |
| Carbohydrates | 25 g |
| Fats | 10 g |
The chicken provides a hefty amount of protein, essential for muscle growth and repair. Meanwhile, the mango salsa adds a sweet touch without piling on calories. With these nutritional insights, you can confidently enjoy your meal while keeping your health goals in check.
Conclusion
You've danced through the kitchen, creating a symphony of flavors with this chicken and mango salsa recipe. As sweet mangoes nestle with spicy peppers, your taste buds commence a vibrant journey. The tender chicken, rich in protein yet light in calories, complements the salsa's colorful zest. Just as a painter blends contrasting hues, you've crafted a masterpiece on your plate, balancing sweet and spicy, healthy and indulgent, leaving your senses delighted and your appetite satisfied.