Mango Salsa Chicken

Health score
23%
Mango Salsa Chicken
45 min.
4
424kcal

Suggestions


Discover the vibrant and refreshing flavors of Mango Salsa Chicken, a delightful dish that perfectly balances savory and sweet elements. This recipe is a fantastic option for lunch or dinner, offering a healthy twist that your family will love. With juicy, tender chicken breasts coated in a crispy breadcrumb crust, this dish is elevated by a zesty mango salsa bursting with fresh ingredients.

Imagine biting into succulent chicken, beautifully complemented by a colorful salsa featuring ripe mango, crunchy bell peppers, and a kick from red chile pepper. It's not just a meal; it's an experience that will transport your taste buds to a tropical paradise. This dish is not only visually appealing but also packed with nutrients, making it a guilt-free indulgence at just 424 calories per serving.

Whether you're hosting a gathering or enjoying a quiet dinner at home, Mango Salsa Chicken is sure to impress. Simple to prepare in just 45 minutes, it’s perfect for busy weeknights or leisurely weekends. Garnished with fresh cilantro, this dish brings a pop of color and freshness to your table. So grab your apron, and let's create a memorable meal that will have everyone coming back for seconds!

Ingredients

  • cup bread crumbs dried
  •  eggs 
  • sprig cilantro leaves fresh for garnish
  • 0.5  bell pepper green minced
  •  mangos fresh ripe
  • 0.3 cup milk 
  • 0.3 cup olive oil 
  •  chile pepper fresh red seeded chopped
  • 0.5  onion diced red finely
  •  chicken breasts boneless skinless

Equipment

  • bowl

Directions

  1. TO MAKE SALSA: In a small bowl, combine the mango, onion, cilantro, green bell pepper and red chile pepper. Put aside until serving time.
  2. Lightly pound the chicken breasts with a mallet to flatten. Beat the egg and milk together. Then coat them in the egg/milk mixture then the breadcrumbs. Chill for 1/2 hour.
  3. Saute the chicken in olive oil until cooked through and juices run clear.
  4. Drain and serve with the mango salsa.
  5. Garnish with cilantro leaves.

Nutrition Facts

Calories424kcal
Protein28.78%
Fat41.91%
Carbs29.31%

Properties

Glycemic Index
50.94
Glycemic Load
4.56
Inflammation Score
-8
Nutrition Score
23.330434913221%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.02mg
Luteolin
0.73mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.04mg
Quercetin
3.38mg

Nutrients percent of daily need

Calories:423.83kcal
21.19%
Fat:19.68g
30.28%
Saturated Fat:3.52g
22.02%
Carbohydrates:30.97g
10.32%
Net Carbohydrates:28.26g
10.28%
Sugar:11.08g
12.31%
Cholesterol:115.07mg
38.36%
Sodium:353.16mg
15.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.41g
60.81%
Vitamin B3:14.18mg
70.9%
Selenium:47.07µg
67.24%
Vitamin C:49.47mg
59.97%
Vitamin B6:1.08mg
53.81%
Phosphorus:338.32mg
33.83%
Vitamin B1:0.38mg
25.61%
Vitamin B5:2.14mg
21.44%
Vitamin B2:0.33mg
19.48%
Potassium:681.09mg
19.46%
Vitamin E:2.92mg
19.45%
Manganese:0.36mg
18.02%
Vitamin A:874.09IU
17.48%
Folate:67.83µg
16.96%
Vitamin K:16.67µg
15.87%
Magnesium:54.9mg
13.72%
Iron:2.28mg
12.65%
Fiber:2.71g
10.85%
Copper:0.2mg
9.78%
Calcium:92.36mg
9.24%
Zinc:1.37mg
9.15%
Vitamin B12:0.5µg
8.35%
Vitamin D:0.5µg
3.34%
Source:Allrecipes