Seared Chicken with Mango Salsa & Spaghetti Squash


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.

Cook Time:
45 mins
Total Time:
45 mins
4 servings


  • 1 ripe mango, peeled and diced

  • 1 fresh jalapeño, minced (seeded if desired)

  • ½ cup finely diced red onion

  • ¼ cup chopped fresh cilantro

  • 2 tablespoons red-wine vinegar

  • 1 tablespoon light brown sugar

  • 1 ¼ 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

  • ¼ cup sliced almonds, toasted


  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 degrees 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 Facts (per serving)

366 Calories
13g Fat
38g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. chicken, 1 cup squash & 1/2 cup salsa
Calories 366
% Daily Value *
Total Carbohydrate 38g 14%
Dietary Fiber 7g 24%
Total Sugars 23g
Added Sugars 3g 6%
Protein 27g 54%
Total Fat 13g 17%
Saturated Fat 7g 36%
Cholesterol 63mg 21%
Vitamin A 1348IU 27%
Vitamin C 47mg 52%
Folate 70mcg 18%
Sodium 461mg 20%
Calcium 106mg 8%
Iron 2mg 12%
Magnesium 81mg 19%
Potassium 761mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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