Low Fat Tropical Chicken

Transport your taste buds to a tropical paradise with this Low Fat Tropical Chicken recipe, a vibrant and healthy dish spotlighting juicy chicken breasts paired with a medley of sweet pineapple, luscious mango, and crunchy red bell peppers. Infused with a zesty marinade of lime juice, garlic, honey, and ground ginger, this recipe delivers big, bold flavors while keeping things light and nutritious. Cooked to perfection in a skillet, the chicken is topped with a warm, tangy fruit salsa that’s both refreshing and satisfying. Ready in just 40 minutes, this low-sodium, high-protein meal is perfect for busy weeknights and pairs beautifully with steamed rice or a crisp green salad. Garnished with fresh cilantro for an extra burst of flavor, this easy tropical chicken dish is a must-try for fans of light, flavorful cooking.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 1 cup pineapple chunks (fresh or canned in juice)
• 1 large mango (peeled and diced)
• 1 medium red bell pepper (diced)
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons lime juice (freshly squeezed)
• 1 tablespoon honey
• 2 cloves garlic (minced)
• 0.5 teaspoons ground ginger
• 1 tablespoon olive oil
• 2 tablespoons cilantro (chopped, optional for garnish)
• 0.25 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

Place the chicken breasts between two sheets of plastic wrap and pound them to an even thickness using a meat mallet or rolling pin.

Step 2

In a small bowl, whisk together the soy sauce, lime juice, honey, minced garlic, and ground ginger to create the marinade.

Step 3

Pour half of the marinade over the chicken breasts in a shallow dish or zip-top bag, reserving the other half for later. Marinate the chicken for 20-30 minutes, turning occasionally.

Step 4

Heat the olive oil in a large nonstick skillet over medium heat. Remove the chicken from the marinade (discard used marinade) and season both sides with salt and pepper.

Step 5

Cook the chicken in the skillet for 5-6 minutes per side or until fully cooked through and the internal temperature reaches 165°F (74°C). Remove from the skillet and let rest for a few minutes.

Step 6

While the chicken rests, add the diced red bell pepper to the same skillet. Sauté for 3-4 minutes, until slightly softened.

Step 7

Add the pineapple chunks and diced mango to the skillet along with the reserved marinade. Cook for another 2-3 minutes, stirring gently, until heated through and well coated in the sauce.

Step 8

Slice the chicken breasts and serve them topped with the tropical fruit mixture. Garnish with chopped cilantro, if desired.

Step 9

Serve immediately with your choice of side, like steamed rice or a fresh green salad.

Nutrition Facts

Serving size	(1486.9g)

Amount per serving	% Daily Value*
Calories	1722.4

Total Fat 41.0g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 591.6mg	0%
Sodium 2121.6mg	0%
Total Carbohydrate 110.1g	0%
Dietary Fiber 11.7g	0%
Total Sugars 89.3g
Protein 225.8g	0%

Vitamin D 7.0IU	0%
Calcium 165.6mg	0%
Iron 9.7mg	0%
Potassium 2936.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.5%

Protein: 52.7%

Carbs: 25.7%