Lemon Ginger Chicken with Pineapple Mango Salsa
This vibrant and flavorful dish combines zesty lemon and ginger-marinated chicken with a refreshing, tropical pineapple mango salsa. Perfect for a summer dinner or when you want to add a bright twist to your meal, this recipe is both delicious and packed with nutrition. The sweet and tangy salsa pairs perfectly with the savory chicken, creating a meal that’s both satisfying and light.
Ingredients:
For the Chicken:
4 boneless, skinless chicken breasts (about 1 lb)
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 tablespoon grated fresh ginger
2 garlic cloves, minced
1 teaspoon honey (optional for sweetness)
Salt and pepper, to taste
1 teaspoon dried thyme (optional)
For the Pineapple Mango Salsa:
1 cup fresh pineapple, diced
1 cup fresh mango, diced
1/4 cup red bell pepper, finely diced
1/4 cup red onion, finely diced
1 tablespoon fresh cilantro, chopped
1 tablespoon lime juice
Salt and pepper to taste
1/2 teaspoon chili flakes (optional, for a spicy kick)
Instructions:
1. Marinate the Chicken:
In a small bowl, whisk together olive oil, lemon juice, grated ginger, minced garlic, honey (if using), thyme, salt, and pepper.
Place the chicken breasts in a shallow dish or ziplock bag and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
2. Prepare the Salsa:
While the chicken marinates, prepare the salsa. In a medium bowl, combine diced pineapple, diced mango, red bell pepper, red onion, and cilantro.
Add lime juice, and season with salt, pepper, and chili flakes (if using). Stir everything together and set aside to allow the flavors to meld.
3. Cook the Chicken:
Heat a large skillet or grill pan over medium-high heat. If cooking on the stove, add a little olive oil to the pan. For grilling, lightly oil the grill grates.
Remove the chicken from the marinade and cook the chicken breasts for about 6-7 minutes on each side, until golden brown and fully cooked through (internal temperature should reach 165°F). Alternatively, you can grill the chicken for 6-7 minutes per side.
Once cooked, remove the chicken from the heat and let it rest for a few minutes before serving.
4. Assemble and Serve:
Serve the cooked chicken breasts topped with a generous amount of pineapple mango salsa. You can serve this dish with a side of rice, quinoa, or a simple green salad for a complete meal.
Nutritional Information (per serving)
Serving size: 1 chicken breast with salsa (recipe serves 4)
Calories: 290
Protein: 31g
Fat: 12g
Saturated fat: 2g
Carbohydrates: 22g
Fiber: 3g
Sugars: 18g
Cholesterol: 75mg
Sodium: 240mg
Potassium: 450mg
Vitamin A: 15% DV
Vitamin C: 120% DV
Calcium: 4% DV
Iron: 6% DV
(Note: Nutritional values are approximate and can vary depending on specific ingredients used.)
Notes:
Marinating Time: While the chicken will benefit from marinating for at least 30 minutes, marinating for 2 hours or even overnight will allow the flavors to fully infuse the chicken.
Grilling Option: For a smoky flavor, you can grill the chicken instead of cooking it in a skillet. Preheat the grill to medium-high and cook for 6-7 minutes per side.
Salsa Variations: You can add diced avocado or cucumber to the salsa for extra texture and freshness. Additionally, if you prefer a sweeter salsa, you can include a little bit of orange juice or honey.
Spicy Version: If you like your salsa spicy, consider adding a finely chopped jalapeño or serrano pepper.
Storage: The chicken will keep in the fridge for up to 3 days. The salsa is best enjoyed fresh but can be stored for up to 2 days in an airtight container.
Time Breakdown:
Preparation Time: 15 minutes
Marinating Time: 30 minutes to 2 hours (optional, but recommended)
Cooking Time: 15 minutes
Total Time: 45 minutes to 2 hours (depending on marination time)
Frequently Asked Questions:
1. Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs can be used instead of breasts. They will stay moist and flavorful, and the cooking time may be slightly longer (about 8-10 minutes per side), depending on thickness.
2. What if I don’t have fresh ginger?
If fresh ginger isn’t available, you can use ground ginger as a substitute. Use about 1/2 teaspoon of ground ginger for each tablespoon of fresh ginger.
3. Can I make the salsa ahead of time?
Yes, you can prepare the salsa up to a day ahead of time. Just make sure to store it in an airtight container in the refrigerator to keep it fresh.
4. What side dishes pair well with this chicken?
This dish pairs wonderfully with quinoa, brown rice, roasted vegetables, or a simple salad. The sweet and tangy salsa complements the chicken, so a light and fresh side dish works best.
5. Can I use canned pineapple or mango for the salsa?
While fresh fruit is preferred for its texture and flavor, you can use canned pineapple and mango. Make sure to drain any excess syrup from the canned fruit to avoid a sugary salsa.
This Lemon Ginger Chicken with Pineapple Mango Salsa recipe is a delicious way to enjoy a healthy and bright meal. The combination of savory chicken and tropical salsa makes for a refreshing and flavorful dish that’s perfect for warm weather or anytime you want to brighten up your plate!