Smoky Chicken with Mango Pomegranate Chutney

Inspired by South African cuisine, this quick dinner keeps fat in check without sacrificing tangy flavor from the likes of mango, ginger and pomegranate.
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Healthy spiced chicken recipe

Healthy spiced chicken recipe

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 3 tbsp smoked paprika
  • 1 1/3 tsp unsweetened cocoa powder
  • 1 tsp ground ginger
  • 1/4 tsp ground cinnamon
  • 1/4 tsp coarse sea salt
  • 16 oz boneless, skinless chicken breasts

CHUTNEY

  • 1 tsp olive oil
  • 1 cup chopped sweet onion (such as Vidalia)
  • 1 tbsp minced fresh ginger
  • 1/2 tsp red pepper flakes
  • 1/2 clove garlic, minced
  • 6 oz frozen mango chunks, thawed and cut into 1/2-inch cubes
  • 1/3 cup apple cider vinegar
  • 1 tbsp plus 1/4 tsp raw honey
  • 1/2 tsp ground cinnamon
  • 1/2 cup pomegranate seeds
  • 4 tsp chopped unsalted almonds, toasted

Preparation

  1. Preheat oven 375°F. Line a large baking dish with foil.
  2. In a medium bowl, combine paprika, cocoa powder, 1 tsp ground ginger, 1/4 tsp cinnamon and salt. Add chicken and dredge through mixture to coat. Transfer chicken to dish and cover with foil. Bake until cooked through, 30 to 35 minutes.
  3. Meanwhile, prepare chutney: In a medium saucepan, heat oil on medium-high. Add onion, 1 tbsp fresh ginger and pepper flakes and sauté, stirring often, until onion softens, about 4 minutes. Stir in garlic and sauté until fragrant, about 30 seconds. Add mango, vinegar, honey and 1/2 tsp cinnamon and bring to a boil. Reduce heat to a simmer and cook for 10 minutes. Stir in pomegranate and cook for 10 to 15 more minutes, until liquid evaporates
  4. To serve, top chicken with chutney. Garnish with almonds.

Nutrition Information

  • Serving Size: smoky chicken breast and 1/2 cup chutney
  • Calories: 240
  • Carbohydrate Content: 24 g
  • Cholesterol Content: 63 mg
  • Fat Content: 5 g
  • Fiber Content: 5 g
  • Protein Content: 25 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 182 mg
  • Sugar Content: 16 g