Seared Chicken With Mango Salsa & Spaghetti Squash
Recipe: #23348
April 03, 2016
Categories: Chicken, Mango, Squash, Gluten-Free, Heart Healthy, Low Fat, No Eggs, Non-Dairy, Boneless Pieces, Spicy, Kosher Meat, Chicken Dinner, more
"A healthy, rounded meal from Eating Well magazine. The mango salsa really boosts the flavor of the chicken. I also really love the crunch and flavor from the toasted sliced almonds.The spaghetti squash is a nice complement, too. Enjoy this healthy dinner!"
Ingredients
Nutritional
- Serving Size: 1 (522.1 g)
- Calories 318.5
- Total Fat - 8.2 g
- Saturated Fat - 5 g
- Cholesterol - 54.2 mg
- Sodium - 975.3 mg
- Total Carbohydrate - 34.2 g
- Dietary Fiber - 5.9 g
- Sugars - 22.6 g
- Protein - 27.2 g
- Calcium - 116.4 mg
- Iron - 2.8 mg
- Vitamin C - 29.5 mg
- Thiamin - 0.2 mg
Step by Step Method
Step 1
Mix the mango, jalapeno, onion, cilantro, vinegar, brown sugar and 3/4 t. salt in a small bowl. Set aside.
Step 2
Place squash cut-side down in a microwave-safe dish. Add 2 T. water. Microwave, uncovered, on high, until the squash is tender, 10 to 14 minutes.
Step 3
Pound chicken until about 1/2 inch thick. Sprinkle with 1/4 t. salt.
Step 4
Heat 1 T. oil in a large skillet over medium-high heat. Cook the chicken until an instant-read thermometer registers 165 degrees F. when inserted into the thickest part, 3 to 5 minutes per side.
Step 5
When the squash is done, use a fork to scrape it from the shell into a medium bowl. Toss with the remaining 1 T. oil and 1/4 t. salt.
Step 6
Serve the squash with the chicken, topped with almonds and the mango salsa.
Tips
No special items needed.