Caribbean Baked Chicken with Mango

By John Crowley

Mango, garlic, ginger, and hot spices combine to create an explosive flavor payoff—without added fat or sodium.

Caribbean Baked Chicken with Mango
Ingredients
  • 2 jalapeño chile peppers, halved and seeded (wear plastic gloves when handling)

  • 1/2 med onion, halved

  • 2 cloves garlic, minced

  • 1 slice (1/4" thick) peeled fresh ginger

  • 1 Tbsp extra virgin olive oil

  • 1 Tbsp white wine vinegar

  • 1 tsp jerk seasoning

  • 1 tsp ground allspice

  • 4 boneless, skinless chicken breast halves

  • 1/2 mango, peeled and finely chopped

  • 1 Tbsp chopped cilantro leaves

Directions
  1. Mango, garlic, ginger, and hot spices combine to create an explosive flavor payoff—without added fat or sodium.

  2. Prep Time: 20 minutes.

  3. Cooking Time: 30 minutes

  4. Preheat oven to 450 degrees F. Coat 13" x 9" baking pan with cooking spray.

  5. In food processor, combine peppers, onion, garlic, ginger, oil, vinegar, jerk seasoning, allspice, and salt. Process until very finely chopped, stopping machine a few times to scrape down inside of container.

  6. Spread jalapeño mixture on both sides of chicken breasts. Place into prepared baking pan.

  7. Bake 30 minutes or until thermometer inserted into thickest portion registers 170 degrees F and juices run clear.

  8. Place chicken onto 4 plates, and scatter mango on top. Sprinkle with cilantro.


Nutritional Facts

Servings
4
Calories
186
Protein
28g
Fat
5g
Cholesterol
68mg
Carbohydrate
6g
Fiber
1g

chicken chicken/poultry caribbean ultra-low-carb b vitamins gluten free dairy free anti inflammatory iron food processor bake main dish

7 replies

Celia - 38478
Celia - 38478 2009-04-27 20:52:48 -0500 Report

This sounds really yummy. I will have to try this. I don't own a food processor. I am old and was taught how to chop with a chef knife many years ago. I will let you know how I liked it. I love spicy flavorful foods and love spicy hot foods too. Thank you for sharing. Ce