Enjoy the flavors of Brazil with this low-carb chicken dish infused with the zing of ginger and the sweetness of mango. It's a healthy and delicious meal option!
Low-Carb Brazilian Chicken with Ginger and Mango RecipeThis flavorful dish combines juicy chicken with a vibrant mango-ginger sauce, making for a satisfying and healthy low-carb meal.
Ingredients:
- 4 boneless, skinless chicken breasts (around 1.5 kg)
- 1 tablespoon olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1 inch fresh ginger, grated
- 1 jalapeno pepper, seeded and finely chopped (optional)
- 1 ripe mango, peeled and diced
- 1/4 cup fresh lime juice
- 1/4 cup chopped cilantro
- 1 tablespoon coconut aminos (or soy sauce)
- 1/2 cup chicken broth
Method:
- Preheat oven to 200°C (400°F).
- In a small bowl, combine olive oil, salt, pepper, garlic powder, and onion powder. Rub the mixture onto the chicken breasts.
- Heat a large ovenproof skillet over medium heat. Sear the chicken breasts for 2-3 minutes per side, until golden brown.
- Transfer the chicken to a baking dish. Add the grated ginger and jalapeno (if using) to the skillet and cook for 30 seconds until fragrant.
- Pour in the mango, lime juice, cilantro, coconut aminos, and chicken broth. Bring to a simmer, scraping up any browned bits from the bottom of the pan.
- Pour the sauce over the chicken in the baking dish. Cover and bake for 20-25 minutes, or until the chicken is cooked through and juices run clear.
- Serve the chicken with the sauce spooned over it, along with your favorite low-carb sides like roasted vegetables or cauliflower rice.
Nutritional Information (per serving):
- Calories: 350-400 (depending on the size of the chicken breasts)
- Fat: 15-20g
- Carbohydrates: 8-10g (mostly from natural sugars in the mango)
- Protein: 35-40g
Benefits:
- This recipe is a great source of protein and healthy fats, which can help you feel full and satisfied.
- The mango and lime juice provide a good dose of vitamin C, an important antioxidant that boosts the immune system.
- Ginger is known for its anti-inflammatory properties and can help soothe digestion.
- This recipe is naturally low in carbohydrates, making it suitable for those following a keto or paleo diet.
Tips:
- You can use chicken thighs instead of breasts for a richer flavor.
- If you don't have fresh ginger, you can use 1 teaspoon of ground ginger.
- Adjust the amount of jalapeno to your desired level of spiciness.
- For a thicker sauce, you can simmer it for a few minutes longer after adding the chicken back in.
- Serve this dish with a side of avocado slices for an extra dose of healthy fats.
I hope you enjoy this delicious and healthy recipe!
Main Dish Brazilian Low-Carb
Easy 30 min 350 cal
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cooking