Low Fat Tropical Chicken
Transport your taste buds to a tropical paradise with this Low Fat Tropical Chicken recipe, a vibrant and healthy dish spotlighting juicy chicken breasts paired with a medley of sweet pineapple, luscious mango, and crunchy red bell peppers. Infused with a zesty marinade of lime juice, garlic, honey, and ground ginger, this recipe delivers big, bold flavors while keeping things light and nutritious. Cooked to perfection in a skillet, the chicken is topped with a warm, tangy fruit salsa that’s both refreshing and satisfying. Ready in just 40 minutes, this low-sodium, high-protein meal is perfect for busy weeknights and pairs beautifully with steamed rice or a crisp green salad. Garnished with fresh cilantro for an extra burst of flavor, this easy tropical chicken dish is a must-try for fans of light, flavorful cooking.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup pineapple chunks (fresh or canned in juice)
- 1 large mango (peeled and diced)
- 1 medium red bell pepper (diced)
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons lime juice (freshly squeezed)
- 1 tablespoon honey
- 2 cloves garlic (minced)
- 0.5 teaspoons ground ginger
- 1 tablespoon olive oil
- 2 tablespoons cilantro (chopped, optional for garnish)
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Place the chicken breasts between two sheets of plastic wrap and pound them to an even thickness using a meat mallet or rolling pin.
In a small bowl, whisk together the soy sauce, lime juice, honey, minced garlic, and ground ginger to create the marinade.
Pour half of the marinade over the chicken breasts in a shallow dish or zip-top bag, reserving the other half for later. Marinate the chicken for 20-30 minutes, turning occasionally.
Heat the olive oil in a large nonstick skillet over medium heat. Remove the chicken from the marinade (discard used marinade) and season both sides with salt and pepper.
Cook the chicken in the skillet for 5-6 minutes per side or until fully cooked through and the internal temperature reaches 165°F (74°C). Remove from the skillet and let rest for a few minutes.
While the chicken rests, add the diced red bell pepper to the same skillet. Sauté for 3-4 minutes, until slightly softened.
Add the pineapple chunks and diced mango to the skillet along with the reserved marinade. Cook for another 2-3 minutes, stirring gently, until heated through and well coated in the sauce.
Slice the chicken breasts and serve them topped with the tropical fruit mixture. Garnish with chopped cilantro, if desired.
Serve immediately with your choice of side, like steamed rice or a fresh green salad.
Nutrition Facts
Calories |
419 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 541 mg | 24% | |
| Total Carbohydrate | 25.0 g | 9% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 20.0 g | ||
| Protein | 55.6 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 42 mg | 3% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 725 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
