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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.

Source: EatingWell Magazine, January/February 2016




Ingredient Checklist


Instructions Checklist
  • Mix mango, jalapeno, onion, cilantro, vinegar, brown sugar and 3/4 teaspoon salt in a small bowl. Set aside.

  • 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.

  • Pound chicken with the smooth side of a meat mallet until about 1/2 inch thick. Sprinkle with 1/4 teaspoon salt.

  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken until an instant-read thermometer registers 165 degrees F when inserted into the thickest part, 3 to 5 minutes per side.

  • 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 Facts

3 oz. chicken, 1 cup squash & 1/2 cup salsa
366 calories; protein 27g; carbohydrates 38g; dietary fiber 6.6g; sugars 23.2g; fat 13.4g; saturated fat 7.1g; cholesterol 62.7mg; vitamin a iu 1348.2IU; vitamin c 46.6mg; folate 70.1mcg; calcium 105.7mg; iron 2.2mg; magnesium 80.6mg; potassium 760.9mg; sodium 460.6mg; thiamin 0.2mg; added sugar 3g.

1 starch, 1 fruit, 1/2 vegetable, 3 lean meat, 2 fat