Lemon Ginger Chicken with Pineapple Mango Salsa Recipe
Introduction:
Lemon Ginger Chicken with Pineapple Mango Salsa is a vibrant, refreshing, and healthy dish that beautifully combines zesty citrus, aromatic ginger, and the sweetness of tropical fruits. The chicken is marinated in a fragrant lemon-ginger mixture and grilled or pan-seared to juicy perfection, while the pineapple mango salsa adds a burst of flavor and texture. This dish makes for an exciting dinner option that’s perfect for warm weather, special occasions, or whenever you’re craving a healthy meal with a tropical twist.
Ingredients:
For the Chicken:
- 4 boneless, skinless chicken breasts (about 6 oz each)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- Zest of 1 lemon
- 1 tablespoon fresh ginger, grated
- 2 garlic cloves, minced
- 1 tablespoon honey or maple syrup
- 1 teaspoon soy sauce (optional for a savory kick)
- Salt and pepper, to taste
- 1 tablespoon fresh cilantro, chopped (for garnish)
For the Pineapple Mango Salsa:
- 1 cup pineapple, finely diced (fresh or frozen)
- 1 cup mango, finely diced (fresh or frozen)
- 1/2 red bell pepper, finely diced
- 1/4 red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1-2 tablespoons lime juice (to taste)
- Salt and pepper, to taste
Instructions:
1. Marinate the Chicken:
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, grated ginger, minced garlic, honey, soy sauce (if using), salt, and pepper. Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 30 minutes, but up to 2 hours for maximum flavor.
2. Prepare the Salsa:
In a medium bowl, combine the diced pineapple, mango, red bell pepper, red onion, and cilantro. Add lime juice, salt, and pepper to taste, and mix gently. Set aside to allow the flavors to meld together.
3. Cook the Chicken:
Heat a grill pan or large skillet over medium-high heat. If grilling, preheat the grill to medium-high. Once the pan or grill is hot, remove the chicken from the marinade and cook the chicken breasts for about 5-6 minutes per side, or until golden brown and fully cooked (internal temperature should reach 165°F or 75°C). Remove the chicken from the heat and let it rest for a few minutes before slicing.
4. Serve:
Slice the chicken breasts and arrange them on a serving platter. Top with the fresh pineapple mango salsa and garnish with chopped cilantro. Serve immediately with your favorite side dishes, such as rice, quinoa, or a fresh green salad.
History:
The combination of chicken with tropical fruits like pineapple and mango has become popular in various cuisines, especially in Caribbean and Latin American dishes. Lemon and ginger, both staples in global kitchens, are often used to add a bright, aromatic kick to meats, making them a perfect pairing for chicken. The concept of pairing grilled or roasted meats with salsas, especially fruit-based salsas, has gained traction in modern cooking as it brings together savory and sweet flavors in a refreshing, light dish. Lemon Ginger Chicken with Pineapple Mango Salsa is a contemporary fusion of these classic elements, bringing together the tangy, spicy, and sweet notes into a harmonious, mouthwatering dish.
Health Benefits:
- High in Protein: Chicken is an excellent source of lean protein, which is essential for muscle growth, repair, and overall health.
- Rich in Vitamin C: The pineapple, mango, and lemon provide a good dose of vitamin C, which supports immune health, collagen production, and skin health.
- Anti-inflammatory: Ginger contains bioactive compounds such as gingerol, known for their anti-inflammatory and antioxidant effects, which can help reduce inflammation and improve digestion.
- Low in Carbs: This dish is naturally low in carbohydrates, making it suitable for those on low-carb or ketogenic diets.
- Rich in Fiber: The fruits and vegetables in the salsa are high in fiber, promoting good digestion and heart health.
Nutrition (per serving, based on 4 servings):
- Calories: 300-350 kcal
- Protein: 30g
- Carbohydrates: 20g
- Fat: 14g
- Sugars: 15g (from fruits)
- Fiber: 4g
- Sodium: 250mg
Note: Nutrition values may vary depending on ingredient quantities and specific brands used.
Conclusion:
Lemon Ginger Chicken with Pineapple Mango Salsa is an exciting and flavorful dish that is as healthy as it is delicious. The combination of juicy chicken, aromatic ginger, tangy lemon, and the vibrant, sweet salsa is a tropical dream. This dish is perfect for those looking to enjoy a light yet satisfying meal with a burst of fresh flavors. It’s great for grilling season, casual dinners, or even a special occasion meal that is sure to impress your guests.
Lovers of the Dish:
This dish is ideal for anyone who loves fresh, vibrant flavors and is looking for a healthy, light meal. It’s perfect for those who appreciate the balance of sweet, savory, and spicy notes, and is especially appealing to fans of tropical fruits. Lemon Ginger Chicken with Pineapple Mango Salsa is a favorite among health-conscious eaters, people who love grilling, and anyone who enjoys bright, aromatic meals that pack a punch. It’s also great for those following a low-carb, keto, or high-protein diet.
Feel free to adjust the ingredients and cooking method as desired, and enjoy the tropical flavors of this vibrant, healthy dish!
