These Grilled Hen Breasts are marinated with garlic, lime, and spices, then topped with a contemporary mango black bean salsa for the final word high-protein summer season dinner. It’s filled with lean protein, fiber, and shiny contemporary taste—good for grilling season, meal prep, or a simple weeknight meal.
Grilled Hen with Black Bean Mango Salsa
Residing on Lengthy Island, I’m all the time on the lookout for simple summer season dinners that benefit from grilling season, and that is one I’ve been making for years—it’s truly one of many earliest recipes I ever shared on Skinnytaste, and one I nonetheless make each summer season. The rooster will get marinated in garlic, lime, and spices which retains it juicy and flavorful, but it surely’s the contemporary mango black bean salsa that actually makes it. The sweetness of the mango with the lime, cilantro, and black beans tastes so contemporary and summery, plus it provides further fiber to make the meal extra balanced and satisfying. I like serving this with rice, grilled corn, or simply as-is for a lighter high-protein dinner.
Why This Grilled Hen Recipe Works
I like benefiting from heat climate and grilling outdoors in the course of the summer season. Bonus factors for dishes which are simply as quick and simple as they’re scrumptious. This easy grilled rooster with black bean mango salsa delivers on all of that.
- Quick: The marinating time is hands-off, and the rooster grills in below 10 minutes.
- Wholesome: It’s naturally gluten-free and excessive in protein and fiber.
- Straightforward to prep forward: Slice the rooster and make the salsa a day early.
Components You’ll Want
When shopping for mangoes, select a agency one that offers barely when pressed. It shouldn’t be too gentle or too exhausting. To ripen it, go away it on the counter for a day or two. See the recipe card under for the precise measurements.
- Boneless, skinless rooster breasts: Take away any fats and slice them in half lengthwise. Utilizing pair of kitchen scissors will make this process simpler than utilizing a knife.
- Spices: Salt, black pepper, cumin, and dried oregano season the rooster.
- Lime juice for the rooster marinade and black bean salsa dressing
- Purple onion provides crunch and sharpness, which mellows when combined with lime juice and mango.
- Olive oil helps steadiness the acidity and retains the salsa from being too dry.
- Salt for seasoning the salsa
- Black beans add protein and fiber. Simply rinse and drain them earlier than mixing with the opposite elements.
- Mango for sweetness. Peel and cube a ripe mango into small items.
- Cilantro for freshness.
- Jalapeno: For spicy salsa, hold the ribs and seeds. For a milder model, take away them earlier than dicing the pepper.
The best way to Make Hen with Mango Black Bean Salad
Whereas the rooster marinates, put together the salsa and preheat the grill. You’ll be able to even make the salsa a day forward if that works higher along with your schedule. See the recipe card on the backside for printable instructions.
- Marinate the rooster in lime juice and spices for no less than 1 hour, or as much as 5 hours, within the fridge. Extra time means extra taste.
- Make the salsa: Combine all of the black bean salsa elements in a bowl, then style and regulate the salt as wanted. Refrigerate till able to serve.
- Grill the rooster on a grill pan on the range or an out of doors grill. Prepare dinner on either side for about 3 minutes, then test for doneness with an instant-read thermometer.
- The best way to serve: Let the rooster relaxation for five to 10 minutes to maintain it juicy, then slice and serve with salsa.
Customise It
- Protein Choices: This black bean mango salsa would work with nearly any protein, reminiscent of rooster thighs, pork tenderloin, shrimp, or white fish. If utilizing seafood, solely marinate for 20 minutes.
- Onion: Swap pink onion with shallot.
- No deal with? Attempt it with diced pineapple or peaches, or use thawed frozen mango.
- Hate cilantro? Skip it, or change it with chives.
- Make it spicier and use a serrano with the seeds and ribs nonetheless intact.
- Add different greensreminiscent of avocado or bell peppers.
Serving Solutions
Full the meal with one of many facet dish recipes under, or make tacos, rice bowls, or salads (with chopped romaine) with the rooster and black bean mango salsa.
Storage
- Refrigerate the rooster and salsa individually for as much as 4 days.
- Reheat the rooster within the microwave or air fryer till it’s heat, then high with the chilly salsa.
- Freeze the rooster for as much as 3 months. I wouldn’t freeze the salsa.
Extra Grilled Hen Recipes for Straightforward Dinners
For extra wholesome dinner concepts, try these 5 scrumptious grilled rooster breast recipes to encourage your subsequent summer season meal!
Yield: servings
Serving Measurement: 1 rooster cutlet, 2/3 cup salsa
For the Mango Black Bean Salsa (makes about 2 ½ cups):
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Season rooster with salt and pepper and place in a big non-reactive bowl with remaining elements, toss effectively to coat and refrigerate no less than 1 hour.
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In a medium bowl, mix the pink onion, lime juice, olive oil and season with salt, to style.
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Combine effectively then mix with the remaining elements; refrigerate till able to serve.
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Warmth the grill or a grill pan to medium excessive, discard the rooster marinade and grill the rooster breasts about 3 minutes on both sides, or till the middle is cooked by means of.
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Switch to a slicing board and slice the rooster on the bias.
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Serve the sliced rooster topped with mango black bean salsa.
Final Step:
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Serving: 1 rooster cutlet, 2/3 cup salsa , Energy: 261 kcal, Carbohydrates: 24 g, Protein: 30.5 g, Fats: 6 g, Saturated Fats: 0.5 g, Sodium: 351 mg, Fiber: 5 g, Sugar: 8 g
