Seared Chicken with Mango Salsa & Spaghetti Squash

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From: EatingWell Magazine January/February 2016

A quick mango salsa gives this easy chicken dinner recipe a tropical flavor boost. A generous serving of spaghetti squash rounds out the healthy meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 ripe mango, peeled and diced
  • 1 fresh jalapeño, minced (seeded if desired)
  • 1/2 cup finely diced red onion
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon light brown sugar
  • 1 1/4 teaspoons kosher salt, divided
  • 1 spaghetti squash (about 3 pounds), halved lengthwise and seeded
  • 2 8-ounce boneless skinless chicken breasts, trimmed and halved
  • 2 tablespoons coconut oil or canola oil, divided
  • 1/4 cup sliced almonds, toasted

Preparation

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  1. Mix mango, jalapeno, onion, cilantro, vinegar, brown sugar and 3/4 teaspoon salt in a small bowl. Set aside.
  2. Place squash cut-side down in a microwave-safe dish. Add 2 tablespoons water. Microwave, uncovered, on High, until the squash is tender, 10 to 14 minutes.
  3. Pound chicken with the smooth side of a meat mallet until about 1/2 inch thick. Sprinkle with 1/4 teaspoon salt.
  4. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken until an instant-read thermometer registers 165 °F when inserted into the thickest part, 3 to 5 minutes per side.
  5. When the squash is done, use a fork to scrape it from the shell into a medium bowl. Toss with the remaining 1 tablespoon oil and 1/4 teaspoon salt. Serve the squash with the chicken, topped with almonds and the mango salsa.

Nutrition information

  • Serving size: 3 oz. chicken, 1 cup squash & 1/2 cup salsa
  • Per serving: 366 calories; 13 g fat(7 g sat); 7 g fiber; 38 g carbohydrates; 27 g protein; 70 mcg folate; 63 mg cholesterol; 23 g sugars; 3 g added sugars; 1348 IU vitamin A; 47 mg vitamin C; 106 mg calcium; 2 mg iron; 461 mg sodium; 761 mg potassium
  • Nutrition Bonus: Vitamin C (78% daily value), Vitamin A (27% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 1 starch, 1 fruit, 1/2 vegetable, 3 lean meat, 2 fat

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