Looking for a fresh twist on healthy BBQ chicken recipes? This Mango Jalapeño BBQ Chicken offers a perfect blend of sweet and spicy, bringing exciting flavors to your table without heavy ingredients. It’s a fantastic way to enjoy a vibrant, healthy meal that’s both simple to prepare and incredibly delicious.
Key Ingredients & Substitutions:
- Chicken Thighs: Boneless, skinless chicken breasts work well for an even leaner option.
- Fresh Mango: Frozen mango (thawed) can be used in a pinch, but fresh provides the best flavor.
- Jalapeño: For less heat, remove the seeds and membranes. For more heat, leave them in or add another jalapeño.
- Tomato Paste: Ketchup can be used as a substitute for a sweeter sauce, but adjust other sweeteners accordingly.
- Apple Cider Vinegar: White vinegar can be used, though apple cider vinegar adds a subtle fruity tang.
- Maple Syrup: Honey or agave nectar are good alternatives for sweetness.
Ingredients:
For the Mango Jalapeño BBQ Sauce:
- 1 ripe mango, peeled and diced
- 1 jalapeño, stemmed and roughly chopped (seeds optional, depending on heat preference)
- 1/4 cup apple cider vinegar
- 2 tablespoons tomato paste
- 2 tablespoons maple syrup
- 1 tablespoon fresh lime juice
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Pinch of salt and black pepper to taste
For the Chicken:
- 4 boneless, skinless chicken thighs (about 1.5 lbs total)
- 1 tablespoon olive oil
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per serving: Approximately 350-400 (varies based on chicken size)
- Tools Needed: Blender or food processor, large skillet or grill, basting brush.
Step-by-Step Instructions:
1. Prepare the Mango Jalapeño BBQ Sauce
Combine the diced mango, chopped jalapeño, apple cider vinegar, tomato paste, maple syrup, lime juice, smoked paprika, garlic powder, onion powder, salt, and pepper in a blender or food processor. Blend until completely smooth. Taste and adjust seasonings as needed, adding more jalapeño for heat or maple syrup for sweetness.
2. Marinate the Chicken (Optional but Recommended)
Place the chicken thighs in a shallow dish or zip-top bag. Pour about half of the prepared mango jalapeño BBQ sauce over the chicken, ensuring each piece is well coated. Marinate for at least 20 minutes at room temperature, or up to 2 hours in the refrigerator for deeper flavor. Reserve the remaining sauce for basting and serving.
3. Cook the Chicken on the Stovetop or Grill
Heat olive oil in a large skillet over medium-high heat, or preheat your grill to medium-high. Season the marinated chicken thighs with a pinch of salt and pepper. Place the chicken in the hot skillet or on the grill.
4. Baste and Finish Cooking
Cook the chicken for 6-8 minutes per side, or until internal temperature reaches 165°F (74°C) and the juices run clear. During the last 5-7 minutes of cooking, baste the chicken generously with the reserved mango jalapeño BBQ sauce. This creates a delicious glaze and adds an extra layer of flavor to your healthy BBQ chicken.
Variation Ideas:
- Grilled Pineapple: Add grilled pineapple slices alongside the chicken for another layer of sweet and smoky flavor.
- Spicy Kick: Increase the number of jalapeños or add a pinch of cayenne pepper to the sauce for extra heat.
- Citrus Burst: Include a tablespoon of orange juice in the sauce for a brighter, more citrusy profile.
- Vegetarian Option: Use firm tofu or tempeh instead of chicken, marinating and cooking in the same way.
Storage Instructions:
Store leftover Mango Jalapeño BBQ Chicken in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm in a skillet over medium heat or in the microwave until heated through. Add a splash of water or a little extra sauce if the chicken seems dry.
Frequently Asked Questions (FAQ):
Can you make the BBQ sauce ahead of time?
Absolutely! You can prepare the mango jalapeño BBQ sauce up to 3 days in advance and store it in an airtight container in the refrigerator.
What side dishes pair well with this healthy BBQ chicken?
This dish pairs wonderfully with rice, quinoa, a fresh green salad, roasted vegetables, or grilled corn on the cob.
How do you prevent the chicken from drying out?
Basting the chicken with the sauce during the last few minutes of cooking helps keep it moist. Also, avoid overcooking; use a meat thermometer to ensure it reaches 165°F (74°C) and no more.
Can you use other cuts of chicken?
Yes, boneless, skinless chicken breasts, or even drumsticks and wings, can be used. Adjust cooking times accordingly to ensure they are cooked through.
Is this recipe spicy?
The spice level depends on the jalapeño. If you remove the seeds and membranes, it will be mild. For a spicier kick, leave some or all of the seeds in.
Is this a good option for meal prep?
Yes, this Mango Jalapeño BBQ Chicken is excellent for meal prep. Cook the chicken and portion it with your favorite sides for healthy meals throughout the week.
