Last Updated on January 5, 2025 by Arif Chowdhury
Finding the perfect balance between delicious and nutritious can sometimes feel like a challenging puzzle. But don’t worry—our Garlic Roasted Chicken with Broccoli and Mango is here to save the day!
This one-pan dish is not only simple to prepare, but it’s also bursting with flavors that will make your taste buds dance. Picture tender, juicy chicken breast roasted to perfection with vibrant broccoli florets, all complemented by the sweet and tangy notes of fresh mango.
It’s a delightful combination that’s perfect for anyone looking to enjoy healthy eating without compromising on taste.
Why Garlic Roasted Chicken with Broccoli and Mango?
Nutritional Powerhouse
This dish is a fantastic example of how you can combine lean proteins, vegetables, and fruit to create a well-rounded meal. Here’s a closer look at some of the key ingredients and their benefits:
- Chicken Breast: A staple in many healthy diets, skinless chicken breast is low in fat and high in protein. A 3-ounce serving contains about 26 grams of protein and only 2.7 grams of fat, making it an excellent choice for muscle building and weight management.
- Broccoli: This green powerhouse is packed with vitamins C and K, fiber, and antioxidants. One cup of cooked broccoli has only about 55 calories while providing over 5 grams of fiber. Fiber is crucial for digestion and can help keep you feeling full.
- Mango: Often called the “king of fruits,” mangoes are rich in vitamins A and C, as well as dietary fiber. One cup of diced mango has about 100 calories and 5 grams of fiber, making it a sweet and nutritious addition to the dish.
The Weight Loss Connection
Research shows that including a variety of fruits and vegetables in your diet can aid in weight loss.
According to a study published in the American Journal of Clinical Nutrition, increased fruit and vegetable consumption is associated with lower body weight and improved overall health.
By combining chicken, broccoli, and mango, you’re not only creating a delicious meal but also supporting your weight loss journey!
The Recipe: Garlic Roasted Chicken with Broccoli and Mango
Let’s dig into the recipe! This Garlic Roasted Chicken with Broccoli and Mango is not just a feast for your palate but also a breeze to prepare. The best part? You only need one pan!
Ingredients
For the Chicken and Broccoli:
- 4 boneless, skinless chicken breasts (about 1.5 pounds)
- 4 cups broccoli florets (fresh or frozen)
- 3 tablespoons olive oil
- 4 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- Salt and pepper to taste
- Juice of 1 lemon
For the Mango Salsa:
- 1 ripe mango, diced
- 1/2 red onion, finely chopped
- 1 red bell pepper, diced
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). This temperature is perfect for roasting, allowing the chicken to cook through while developing a lovely golden color.
Step 2: Prepare the Chicken and Broccoli
- Season the Chicken: In a large bowl, combine the chicken breasts, olive oil, minced garlic, oregano, paprika, salt, and pepper. Toss until the chicken is evenly coated.
- Arrange on a Baking Sheet: Place the seasoned chicken breasts on one side of a large baking sheet. On the other side, add the broccoli florets, drizzling them with a little olive oil, salt, and pepper.
- Add Lemon Juice: Squeeze the juice of one lemon over the chicken and broccoli for a fresh zing.
Step 3: Roast in the Oven
Roast the chicken and broccoli in the preheated oven for about 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the broccoli is tender.
Step 4: Prepare the Mango Salsa
While the chicken and broccoli are roasting, prepare the mango salsa. In a medium bowl, combine the diced mango, chopped red onion, diced red bell pepper, cilantro, lime juice, salt, and pepper. Toss gently to combine and set aside.
Step 5: Serve
- Once the chicken and broccoli are done roasting, remove them from the oven. Let the chicken rest for a few minutes before slicing.
- Serve the sliced chicken on a plate with roasted broccoli on the side, topped generously with the fresh mango salsa.
Enjoy Your Meal!
This Garlic Roasted Chicken with Broccoli and Mango is not only visually appealing but also a delightful mix of flavors and textures.
The savory garlic chicken pairs perfectly with the sweet and tangy mango salsa, making each bite a delicious experience.
Tips for a Perfect Garlic Roasted Chicken with Broccoli and Mango
- Meal Prep: This dish is perfect for meal prepping! You can make a larger batch and store it in the refrigerator for up to 4 days. Just keep the salsa separate until you’re ready to serve.
- Variations: Feel free to customize the vegetables! You can add bell peppers, zucchini, or asparagus for even more color and nutrients.
- Cooking Time: If your chicken breasts are particularly thick, you might need to adjust the cooking time. Using a meat thermometer is the best way to ensure they’re cooked through.
- Make It Spicy: If you enjoy a bit of heat, consider adding some diced jalapeños or a pinch of red pepper flakes to the mango salsa.
The Benefits of One-Pan Meals
One-pan meals like this Garlic Roasted Chicken with Broccoli and Mango are not only convenient but also make cleanup a breeze.
According to a survey by the American Cleaning Institute, nearly 70% of people dislike doing dishes. By cooking everything in one pan, you can enjoy your meal without the hassle of a mountain of dishes to wash afterward!
A Delicious Step Toward Healthy Living
Eating healthy can be a delightful journey, and our Garlic Roasted Chicken with Broccoli and Mango is a wonderful way to embark on it. This dish combines wholesome ingredients that are not only good for your body but also a treat for your taste buds.
With its vibrant colors and mouthwatering flavors, it’s a meal that’s sure to impress your family or guests.
So, why not give this recipe a try? You might find that healthy eating can be both satisfying and scrumptious!