Categories: bestworst

Chicken with Mango Salsa and Spaghetti Squash

Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and…

Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium.

Nutritional values (per serving)

  • Calories: 366
  • Protein: 27 g
  • Fat: 13 g
  • Carbohydrates: 38 g
  • Sodium: 461 mg
  • Potassium: 761 mg
  • Cholesterol: 63 mg
  • Calcium: 106 mg
  • Iron: 2 mg
  • Vitamin A: 1,348 international units
  • Vitamin C: 47 mg
  • Servings: 4
  • Preparation: 45 minutes
  • Cooking: 45 minutes
  • Total time: 1 hour 30 minutes

Ingredients

  • 1 ripe mango, peeled and sliced
  • 1 jalapeno, chopped (to taste)
  • 1/2 cup red onion, diced
  • 1/4 fresh chopped coriander
  • 2 tablespoons red wine
  • 1 tablespoon light brown sugar
  • 1 1/4 teaspoon sea salt
  • 1 squash (about 1.3 kg in weight), halved and unseeded
  • 227 grams skinless, boneless chicken breast, chopped
  • 2 tablespoons coconut or canola oil

Instructions

  • For the salsa, add the mango, onions, coriander, vinegar, sugar, 3/4 teaspoon salt in a small bowl. Mix well and set aside.
  • Place the squash cut-side down in a microwave-safe dish with 2 tablespoons of water and don’t cover the plate. Set to high for 10-14 minutes.
  • Pound the chicken with the smooth side of a meat mallet until it’s about 1 1/4 cm thick and season with 1/4 teaspoon salt.
  • Heat 1 tablespoon of oil in a large skillet over medium heat, cook the chicken for 3-5 minutes on each side until well done.

When the squash is ready, use a fork to scrape out the pulp in long streaks to get a spaghetti shape. Put in a medium-sized bowl, add 1 tablespoon oil, 1/4 teaspoon salt and toss well. Serve with the chicken, almonds and mango salsa.

Source:

http://www.eatingwell.com/recipe/251343/seared-chicken-with-mango-salsa-spaghetti-squash/

Share
Published by
Moesha