Friday, June 8, 2012
Tropical BBQ Chicken & Mango Salsa
Excuse the crappy cell phone picture.
Trying to eat more protein and veggies can be very boring, especially when one is too busy to get creative and there isn't much time to prepare a meal. This recipe is a modified version of the "Caribbean Chicken" recipe from The Eat Clean Diet: Recharged. It's very tasty, easy to make and can be served in many ways. I cook a few chicken breasts at a time and save them for lunches and even snacks throughout the week.
- 1 orange
- 1 lime
- 1 tbsp agave nectar
- 1 tbsp sucanat
- 1 tbsp minced ginger
- 4 gloves garlic, minced
- pinch ground cinnamon
- pinch ground nutmeg
- 1 tsp hot sauce of your choice
- 2 boneless, skinless chicken breasts
- 1 tbsp ketchup
1. Remove the zest from the lime and orange, setting aside for later use, then juice each fruit.
2. Add juice, agave, sucanat, ginger, garlic, cinnamon and nutmeg to a jar and shake well.
3. Place chicken in a shallow dish. Pour marinade over top. Cover and refrigerate for at least 2 hours.
4. When ready to cook, remove from marinade and place chicken in grill pan or over BBQ until cooked through.
5. While chicken is cooking, pour marinade into a small sauce pan with citrus zest and heat over medium-high heat. Boil until sauce has reduced slightly. Lower heat and add ketchup. Bring to a boil again and boil for 5 minutes.
6. Pour sauce through a fine mesh strainer, using the back of a spatula to squeeze out the liquid. Discard the solids.
7. Once chicken is cooked, remove from grill and baste with the strained sauce.
Eat hot off the grill topped with mango salsa and grilled veggies, or slice and serve warm or cold over spinach salad. Top your salad with the left over Tropical BBQ sauce.
For an easy Mango Salsa, chop 1 fresh mango, 1/2 a small red onion and 1 handful of fresh cilantro. Toss together in a bowl with lime juice, salt, pepper and a pinch of red pepper flakes or hot sauce.