Looking for a meal that is delicious, nutritious, and will wow your taste buds? Mango Chili Grilled Chicken with Brown Rice and Edamame Salad is the answer! This dish combines the sweetness of ripe mangoes with a kick of chili heat, paired with hearty brown rice and protein-rich edamame. It’s perfect for a weeknight dinner or a weekend cookout.
What is Mango Chili Grilled Chicken with Brown Rice and Edamame Salad?
This meal is a flavorful fusion of tropical and spicy elements with healthy whole grains and legumes. Tender chicken is marinated in a mango chili sauce, grilled to perfection, and served alongside a refreshing brown rice and edamame salad. Each bite is sweet, spicy, satisfying, and packed with nutrients.
Health Benefits and Precautions
This dish offers plenty of health benefits. Mangoes are rich in Vitamin C and A, helping boost your immune system and promoting healthy skin. Chicken provides lean protein, which is essential for muscle building and repair. Brown rice supplies fiber for good digestion and long-lasting energy. Edamame is high in plant-based protein, fiber, and antioxidants.
However, if you have allergies to soy (found in edamame) or mango, you should avoid or modify this dish. Also, while moderate spice is great for metabolism, too much chili could upset sensitive stomachs. Adjust the level of heat according to your preference.
Recipe for Mango Chili Grilled Chicken with Brown Rice and Edamame Salad
Ingredients
- For the chicken marinade:
- 2 ripe mangoes, peeled and diced
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- 1 tablespoon honey
- 2 cloves garlic, minced
- 1 teaspoon crushed red pepper flakes (adjust to taste)
- 1/2 teaspoon salt
- 4 boneless, skinless chicken breasts
- For the salad:
- 1 cup brown rice, uncooked
- 1 1/2 cups shelled edamame (fresh or frozen)
- 1/4 cup chopped fresh cilantro
- 1/4 cup diced red onion
- 1 red bell pepper, diced
- 2 tablespoons sesame oil
- 2 tablespoons rice vinegar
- Salt and pepper to taste
Preparation Instructions
- Start by preparing the marinade. In a blender or food processor, combine the diced mangoes, olive oil, lime juice, honey, minced garlic, red pepper flakes, and salt. Blend until smooth.
- Place the chicken breasts in a large zip-top bag or shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Seal and refrigerate for at least 1 hour, ideally 3 hours for deeper flavor.
- While the chicken marinates, cook the brown rice according to package instructions. Set aside to cool.
- If using frozen edamame, cook according to package instructions and cool. For fresh edamame, steam until tender, about 5 minutes, and cool.
- In a large bowl, combine the cooked brown rice, edamame, chopped cilantro, red onion, and bell pepper.
- In a small bowl, whisk together the sesame oil and rice vinegar. Pour over the rice and edamame mixture, tossing to coat evenly. Season with salt and pepper to taste. Set aside.
- Preheat your grill to medium-high heat. Remove the chicken from the marinade and grill for 5-7 minutes on each side, or until the internal temperature reaches 165°F. Discard any leftover marinade.
- Let the grilled chicken rest for a few minutes before slicing.
- Serve the sliced Mango Chili Grilled Chicken over a bed of brown rice and edamame salad. Enjoy!
Conclusion
Mango Chili Grilled Chicken with Brown Rice and Edamame Salad is a perfect balanced meal for those looking for something healthy yet full of flavor. It’s colorful, refreshing, and comes together beautifully for any occasion. Plus, it’s easy to customize the marinade’s spice level to your liking. Give this recipe a try and bring a burst of tropical excitement to your table!
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