🍋🍗 Ginger & Lemon Chicken with Pineapple Mango Salsa
📝 Description:
This vibrant dish is a tropical twist on grilled chicken — zesty, juicy, and packed with fresh flavor. The chicken is marinated in a tangy mix of lemon, ginger, garlic, and soy sauce, then grilled or pan-seared until golden. It’s topped with a refreshing pineapple mango salsa that brings sweetness, spice, and brightness to every bite. It’s light, summery, and perfect for healthy dinners, BBQs, or meal prep!
🧂 Ingredients
For the Chicken:
- 4 boneless, skinless chicken breasts
- 60 ml (¼ cup) fresh lemon juice
- 2 tablespoons fresh ginger, grated
- 2 garlic cloves, minced
- 60 ml (¼ cup) soy sauce
- 1 tablespoon olive oil (optional)
- Salt and pepper to taste
For the Pineapple Mango Salsa:
- 1 cup fresh pineapple, diced
- 1 cup fresh mango, diced
- 2 tablespoons red onion, finely chopped
- 1 small red chili or ½ tsp chili flakes (optional, for heat)
- 2 tablespoons fresh cilantro, chopped
- Juice of ½ lime
- Pinch of salt
🔪 Instructions
1. Marinate the Chicken:
- In a bowl or zip-top bag, mix lemon juice, soy sauce, ginger, garlic, and olive oil.
- Add chicken breasts and coat well. Cover and marinate in the fridge for at least 30 minutes (up to 4 hours).
2. Make the Salsa:
- In a bowl, combine diced pineapple, mango, red onion, chili, cilantro, lime juice, and salt.
- Stir well and chill in the fridge until ready to serve.
3. Cook the Chicken:
- Grill, bake, or pan-sear the chicken over medium-high heat for 5–7 minutes per side or until fully cooked and internal temp reaches 165°F (75°C).
- Let rest for a few minutes, then slice.
4. Assemble & Serve:
- Serve chicken topped with a generous spoonful of salsa.
- Garnish with extra cilantro and a lemon wedge.
🍽️ Servings:
- Serves: 4 people
- Prep Time: 15 minutes
- Marinate Time: 30 minutes – 4 hours
- Cook Time: 15 minutes
- Total Time: ~45 minutes to 1 hour
🧠 Notes & Tips
- No grill? Pan-sear the chicken or bake at 400°F (200°C) for 20–25 minutes.
- Juicy chicken tip: Pound breasts to even thickness before marinating to ensure even cooking.
- Spice it up: Add diced jalapeño or a splash of hot sauce to the salsa.
- Add crunch: Toss in diced cucumber or red bell pepper to the salsa for texture.
- Make it a bowl: Serve over coconut rice, quinoa, or mixed greens for a tropical meal.
🔍 Nutritional Info (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 320–360 kcal |
| Protein | 35–40g |
| Carbohydrates | 15–18g (mainly from fruit) |
| Fat | 10–12g |
| Sugar | 10–12g (natural fruit sugars) |
| Fiber | 2–3g |
| Sodium | ~600mg (depends on soy sauce) |
Tip: Use low-sodium soy sauce to reduce sodium content.
🌿 Health Benefits
- High-Protein: Supports muscle repair and keeps you full.
- Anti-inflammatory: Ginger and garlic are natural anti-inflammatory powerhouses.
- Vitamin C Boost: Mango, pineapple, and lemon juice all support immunity and skin health.
- Digestive Support: Ginger and fruit enzymes aid digestion.
- Heart-Friendly: Lean chicken breast is low in saturated fat.
❓ Frequently Asked Questions (FAQ)
Q: Can I use chicken thighs instead of breasts?
A: Absolutely! Thighs are juicier and work great — just adjust cooking time slightly.
Q: Can I make the salsa ahead of time?
A: Yes! You can make it up to 24 hours ahead. Just keep it chilled and freshen it up with lime juice before serving.
Q: Can I use canned pineapple or mango?
A: Fresh is best, but canned (drained) or frozen (thawed and drained) will work in a pinch.
Q: Is this dish meal-prep friendly?
A: Totally! Store chicken and salsa separately for up to 4 days in the fridge. Add salsa just before serving.
Q: What can I serve this with?
A: Coconut rice, brown rice, quinoa, grilled veggies, or in tacos/wraps.
✅ Final Thoughts:
This Ginger & Lemon Chicken with Pineapple Mango Salsa is a delicious mix of tangy, sweet, and savory — light enough for summer yet satisfying all year round. It’s great for entertaining, healthy eating, or just adding a little sunshine to your plate. 🌞
Want me to convert this into a printable PDF, a keto-friendly version, or turn it into a taco recipe? Let me know!