Island Chicken with Melon Salad

In this recipe for Island Chicken with Melon Salad, the combination of spices reminiscent of the Caribbean paired with sweet and tangy fruit is just perfect!  Fruit can play a starring role in meals instead of always being relegated to snacks or dessert.

Did you know that most melons are rich in vitamin C? Vitamin C is necessary for the development, growth, and repair of the tissues in our body, and plays a role in collagen formation, immune function, wound healing, iron absorption, and maintaining healthy bones and teeth.

Serve this unique and flavorful meal with a green salad.

Featured Ingredients

Chicken white meat is one of the most popular parts of the chicken as it is a low-carb and low-fat food. It is particularly rich in vitamin B3 (niacin), selenium, vitamin B6 (pyridoxine), coQ10, and phosphorus, plus more. Per 3.5 ounce serving, it offers 22.2 g of protein, making it a very lean, high-protein food choice.

A 1-cup serving of mango delivers at least 10% or more of the daily value of 10 different nutrients including vitamins, minerals, and phytonutrients. Mango is a top food source of myo-inositol, an important vitaminlike compound which has been shown to improve insulin sensitivity and reduce anxiety.

Onions possess potent antimicrobial activity, protecting against various bacteria, fungi, molds and yeast.  The antibacterial activity of red varieties is higher than that of yellow and white varieties!

Chicken White Meat Nutrients

Mango Nutrients

Onion Nutrients

Island Chicken with Melon Salad

Nutrivore Score: 273

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

marinate 3 hours hours

Total Time 3 hours hours 35 minutes minutes

Servings 4

Calories 513kcal

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Ingredients

• 1 small onion grated
• 1 cup coconut milk yogurt or any plain yogurt
• 2 tablespoons olive oil
• 2 teaspoons fresh ginger grated
• 1 teaspoon sea salt
• 1/2 teaspoon cumin
• 1/4 teaspoon turmeric
• 1/4 teaspoon cinnamon
• 1/4 teaspoon chili powder
• 4 chicken breasts 1 1/2 to 2 pounds
• 1/2 small honeydew melon
• 2 large mangoes
• 2 tablespoons peach jam
• 1 lime juiced
• 1/4 teaspoon black pepper coarsely ground

Instructions

• Mix onion, yogurt, olive oil, ginger, salt, cumin, turmeric, cinnamon and chili. Coat chicken thoroughly and place in a dish. Refrigerate at least 3 hours and up to overnight.
• Preheat broiler on high and arrange oven rack so that chicken will be approximately 5 inches from the heating element.
• Arrange chicken on the rack of a boiling or shallow roasting pan. Spread any leftover marinade over the top of the chicken. Broil for 15 minutes, turning half way, until chicken is cooked through and reaches an internal temperature of 160F.
• Remove rind and seeds from melon and cut into 1” chunks. Remove peel and pit from mango and cut into 1” chunks. Gently toss melon and mango with peach jam, lime juice and black pepper.
• Let chicken rest 5 minutes before serving. Serve with melon salad.

Nutrition

Nutrition Facts

Island Chicken with Melon Salad

Amount per Serving

Calories

513

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.03

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

7

g

Cholesterol

 

147

mg

49

%

Sodium

 

900

mg

39

%

Potassium

 

1527

mg

44

%

Carbohydrates

 

43

g

14

%

Fiber

 

4

g

17

%

Sugar

 

35

g

39

%

Protein

 

55

g

110

%

Vitamin A

 

1340

IU

27

%

Vitamin C

 

77

mg

93

%

Calcium

 

107

mg

11

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.