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Grilled Chicken Skewers with Mango-Chili Glaze – Juicy and Delicious Weight Loss Recipe

Last Updated on December 22, 2024 by Arif Chowdhury

When it comes to quick, delicious meals that keep you on track with your health goals, grilled chicken skewers are a fantastic option.

Today, we’re diving into a mouthwatering recipe for Grilled Chicken Skewers with Mango-Chili Glaze. This dish not only tantalizes your taste buds but also supports your weight loss journey.

With juicy chicken brushed in a spicy-sweet mango glaze, you’ll find yourself reaching for seconds without any guilt.

The Allure of Chicken Skewers

Chicken skewers are a staple in many cuisines around the world, and for good reason. They’re easy to prepare, versatile, and can be cooked on a grill, stovetop, or even in the oven.

According to a recent survey, over 70% of people prefer grilled meals for their flavor and lower fat content. That makes chicken skewers a smart choice for anyone looking to eat healthier while enjoying tasty food.

Why Mango-Chili Glaze?

The star of our dish, the mango-chili glaze, brings a delightful balance of flavors. Mango, known for its rich sweetness and vibrant color, provides essential vitamins and minerals.

Did you know that one cup of mango contains about 100% of your daily vitamin C needs? Coupled with the heat from chili, this glaze creates a dynamic flavor profile that will elevate your chicken skewers from ordinary to extraordinary.

Nutritional Benefits of Grilled Chicken

Before we get into the recipe, let’s take a moment to appreciate the nutritional benefits of grilled chicken.

According to the USDA, skinless, boneless chicken breast is one of the best sources of lean protein, containing about 31 grams of protein per 100 grams while being low in fat.

Incorporating grilled chicken into your meals can help build and repair muscles, aid in weight management, and provide a feeling of fullness that can reduce snacking.

Ingredients You’ll Need

To make Grilled Chicken Skewers with Mango-Chili Glaze, you’ll need the following ingredients:

For the Chicken Skewers:

  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 1 red bell pepper, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • Salt and pepper, to taste
  • Wooden or metal skewers (if using wooden skewers, soak them in water for 30 minutes to prevent burning)

For the Mango-Chili Glaze:

  • 1 ripe mango, peeled and diced
  • 2 tablespoons honey (or maple syrup for a vegan option)
  • 1 tablespoon soy sauce (or tamari for gluten-free)
  • 1 tablespoon lime juice
  • 1 teaspoon chili powder (adjust to taste)
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste

Step-by-Step Instructions

Step 1: Prepare the Chicken

  • Cut the Chicken: Start by cutting the chicken breasts into 1-inch cubes. This size will ensure they cook evenly and remain juicy.
  • Season: In a bowl, season the chicken pieces with salt and pepper. You can also add a pinch of garlic powder for extra flavor.

Step 2: Make the Mango-Chili Glaze

  • Blend the Ingredients: In a blender, combine the diced mango, honey, soy sauce, lime juice, chili powder, garlic powder, salt, and pepper. Blend until smooth.
  • Adjust Seasoning: Taste the glaze and adjust the seasoning as necessary. If you prefer more heat, feel free to add a bit more chili powder.

Step 3: Assemble the Skewers

  • Skewer the Ingredients: On each skewer, alternate threading the chicken, red bell pepper, yellow bell pepper, and red onion. This not only looks appealing but also adds flavor with each bite.
  • Brush with Glaze: Generously brush the mango-chili glaze over the skewers. Reserve some glaze for basting during grilling.

Step 4: Grill the Skewers

  • Preheat the Grill: Preheat your grill to medium-high heat (about 375°F or 190°C).
  • Cook the Skewers: Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally. Brush with the reserved glaze during the last few minutes of cooking to enhance the flavor and caramelization.
  • Check for Doneness: The skewers are done when the chicken is no longer pink in the center and reaches an internal temperature of 165°F (75°C).

Step 5: Serve and Enjoy!

  • Plate the Skewers: Once cooked, remove the skewers from the grill and let them rest for a few minutes. This helps the juices redistribute, keeping the chicken tender.
  • Garnish: Serve the skewers with a sprinkle of fresh cilantro or lime wedges for an extra touch.

Pairing Suggestions

These grilled chicken skewers are incredibly versatile and pair well with various sides. Consider serving them with:

  • Quinoa Salad: A refreshing quinoa salad with cucumbers, cherry tomatoes, and a light vinaigrette complements the skewers beautifully.
  • Grilled Vegetables: For a colorful plate, grill some zucchini, asparagus, or corn on the cob alongside your chicken.
  • Brown Rice or Cauliflower Rice: Both options provide a healthy base for your meal.

Storing Leftovers

If you have any leftover skewers, they can be stored in an airtight container in the refrigerator for up to three days. Reheat them in the oven or on a grill for a quick and satisfying meal.

Final Thoughts

Grilled Chicken Skewers with Mango-Chili Glaze is more than just a meal; it’s a flavorful journey that supports your weight loss efforts without sacrificing taste. With their vibrant colors and irresistible glaze, these skewers are perfect for summer barbecues or weeknight dinners.

So fire up that grill, gather your friends and family, and enjoy a dish that’s not only good for you but also a joy to eat!

Whether you follow a strict diet or simply want to incorporate more healthy meals into your routine, these skewers are a must-try.

They combine the best of both worlds: flavor and nutrition. Plus, they’re easy to prepare, making them a go-to recipe for busy nights.