These Grilled Hen Breasts are marinated with garlic, lime, and spices, then topped with a recent mango black bean salsa for the last word high-protein summer time dinner. It’s full of lean protein, fiber, and vivid recent taste—good for grilling season, meal prep, or a straightforward weeknight meal.
Grilled Hen with Black Bean Mango Salsa
Residing on Lengthy Island, I’m all the time searching for straightforward summer time dinners that profit 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 time. The hen will get marinated in garlic, lime, and spices which retains it juicy and flavorful, however it’s the recent mango black bean salsa that actually makes it. The sweetness of the mango with the lime, cilantro, and black beans tastes so recent and summery, plus it provides additional 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 profiting from heat climate and grilling outdoors in the course of the summer time. Bonus factors for dishes which are simply as quick and simple as they’re scrumptious. This easy grilled hen with black bean mango salsa delivers on all of that.
- Quick: The marinating time is hands-off, and the hen grills in beneath 10 minutes.
- Wholesome: It’s naturally gluten-free and excessive in protein and fiber.
- Straightforward to prep forward: Slice the hen and make the salsa a day early.
Substances You’ll Want
When shopping for mangoes, select a agency one that offers barely when pressed. It shouldn’t be too tender 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 hen breasts: Take away any fats and slice them in half lengthwise. Utilizing a superb pair of kitchen scissors will make this activity simpler than utilizing a knife.
- Spices: Salt, black pepper, cumin, and dried oregano season the hen.
- Lime juice for the hen marinade and black bean salsa dressing
- Pink onion provides crunch and sharpness, which mellows when blended with lime juice and mango.
- Olive oil helps stability 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 components.
- Mango for sweetness. Peel and cube a ripe mango into small items.
- Cilantro for freshness.
- Jalapeño: For spicy salsa, preserve the ribs and seeds. For a milder model, take away them earlier than dicing the pepper.
Find out how to Make Hen with Mango Black Bean Salad
Whereas the hen 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 together with your schedule. See the recipe card on the backside for printable instructions.
- Marinate the hen in lime juice and spices for at the least 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 components in a bowl, then style and modify the salt as wanted. Refrigerate till able to serve.
- Grill the hen on a grill pan on the range or an outside grill. Prepare dinner on either side for about 3 minutes, then examine for doneness with an instant-read thermometer.
- Find out how to serve: Let the hen 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, corresponding to hen thighs, pork tenderloin, shrimp, or white fish. If utilizing seafood, solely marinate for 20 minutes.
- Onion: Swap pink onion with shallot.
- No mango? Strive 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 greens, corresponding to avocado or bell peppers.
Serving Recommendations
Full the meal with one of many facet dish recipes under, or make tacos, rice bowls, or salads (with chopped romaine) with the hen and black bean mango salsa.
Storage
- Refrigerate the hen and salsa individually for as much as 4 days.
- Reheat the hen within the microwave or air fryer till it’s heat, then high with the chilly salsa.
- Freeze the hen for as much as 3 months. I wouldn’t freeze the salsa.
Extra Grilled Hen Recipes for Straightforward Dinners
For extra wholesome dinner concepts, take a look at these 5 scrumptious grilled hen breast recipes to encourage your subsequent summer time meal!
Yield: servings
Serving Measurement: 1 hen cutlet, 2/3 cup salsa
For the Mango Black Bean Salsa (makes about 2 ½ cups):
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Season hen with salt and pepper and place in a big non-reactive bowl with remaining components, toss properly to coat and refrigerate at the least 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 properly then mix with the remaining components; refrigerate till able to serve.
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Warmth the grill or a grill pan to medium excessive, discard the hen marinade and grill the hen breasts about 3 minutes on all sides, or till the middle is cooked via.
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Switch to a slicing board and slice the hen on the bias.
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Serve the sliced hen topped with mango black bean salsa.
Final Step:
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Serving: 1 hen 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
