I think it’s safe to say that this funny little island had a pretty spectacular stroke of luck with the tropical conditions this weekend (yeah, I said it, we’re in England and I got a tan-line, that’s tropical). But I felt particularly fortunate because it meant I got to test-drive a recipe that I’d been itching to try out and I got to do it on a real-life barbecue!
I was pretty chuffed with how well these turned out. Macro-friendly, punchy in the flavour department, and, as is the case with all good barbecue recipes, the prep. time is pretty minimal (I’d advise buying pre-prepared mango if you’re looking to speed things along. Slippery little buggers.)
The marinade takes minutes to whip up and the chicken soaks up all the flavour overnight, so all you have to do is assemble your skewers and throw ’em on the barbie! I’m not adverse to spending time and effort on more intricate dishes, but the hottest day of the year in a tiny kitchen is neither the time nor place, my friends.
This marinade contains no oils or fats, because I happened to be cooking for my boyfriend who is currently prepping for a natural bodybuilding competition (take a peek here). Buuut, you don’t have to be strictly dieting (I’m not!) to be into hoarding a few easy calories to spend more wisely elsewhere.
Most marinade recipes call for between 1-3tbsp oil. 1tbsp olive oil = 119kcal! No insignificant amount, right?! I know I’d rather skip it, have a meal that is honestly delicious sans oil and get to nail a whole tub of frozen yogurt afterwards. Which is exactly what I did. Breakin’ even!
You can have these straight from the skewer, or stuff them into pittas with a few leaves and grilled tomatoes. This recipe yields 2 skewers each, so I tried both ways to make sure I could give you guys an informed verdict. Results are in, and they are amazing on and off the stick, y’all.
Devastatingly we’re still a little while off from our Great British Summer, so I’ll be grilling the next batch from the safety of my kitchen.
Maybe by the time the next summery day rolls around, I’ll have dreamt up a few more gems for the Ultimate Barbecue Feast, what do you think?
Chicken & Mango Skewers with Chilli, Ginger and Lime
- 2 chicken breasts
- 1 lime, juice and zest
- 1 tsp fresh ginger, chopped
- 1/2 tsp cayenne pepper
- 1 large ripe mango, diced flesh
- dried chilli flakes
- extra lime, optional garnish
In a bowl, combine the lime juice and zest with the ginger and spices.
Dice your chicken and throw it into a freezer bag.
Pour over your marinade and shake it up, making sure to coat the chicken well.
Leave to marinate for a couple of hours at least, ideally overnight.
When you're ready to cook, soak your skewers in cold water (this prevents them burning up during cooking!)
Dice / decant ready-diced mango (you clever thing)
Thread chicken and mango alternately onto your skewers, leaving a little wriggle room between the fruit and meat. You want them to be close, but not tightly packed.
Sprinkle over some dried chilli flakes and a little more lime juice.
Barbecue / grill for 10-15 minutes, turning occasionally, until the meat is white all the way through. (Note: turn these carefully, you want to keep the mango intact).
Serve with salad and / or pittas and an extra wedge of lime.
Nutritional Information per serving:
Calories: 293 / Protein: 47g / Carbohydrate: 21g / Fat: 3g
If you would like this recipe or any of our other recipes incorporated into your diet then make sure you check out our personalised meal plans.