One-Pan Mango Chili Chicken

Bring the vibrant flavors of summer to your table with this One-Pan Mango Chili Chicken and Veggie Bake. This healthy, gluten-free dinner combines juicy chicken breasts with the natural sweetness of ripe mango and a colorful medley of roasted vegetables. With a satisfying 34g of protein and only 320 calories per serving, it is a guilt-free meal that doesn't compromise on taste.

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This easy weeknight dinner takes only 20 minutes to prepare, allowing the oven to do most of the work. The spicy marinade infuses the chicken and vegetables with bold flavor, while the roasted zucchini and bell peppers add a wonderful texture to every bite.

Ingredients

• Protein: 4 boneless, skinless chicken breasts (about 150 g each)
• Marinade: 2 tablespoons olive oil, 2 tablespoons fresh lime juice, 2 teaspoons chili powder, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1 teaspoon salt, ½ teaspoon black pepper
• Vegetables: 1 red bell pepper (sliced), 1 yellow bell pepper (sliced), 1 small red onion (sliced), 1 medium zucchini (sliced)
• Fruit: 1 large ripe mango, peeled and diced
• Garnish: 2 tablespoons fresh cilantro (chopped), lime wedges for serving

Instructions

Step 1

Preheat your oven to 400°F (200°C). Lightly grease a large baking sheet or line it with parchment paper for easy removal.

Step 2

In a small mixing bowl, whisk together the olive oil, lime juice, chili powder, smoked paprika, garlic powder, salt, and black pepper until well combined.

Step 3

Place the chicken breasts in a large bowl or resealable bag. Pour half of the prepared marinade over the chicken, reserving the other half. Toss to coat evenly and let it marinate for at least 10 minutes.

Step 4

Arrange the sliced bell peppers, red onion, and zucchini in a single layer on the prepared baking sheet. Drizzle with the remaining marinade and toss until the vegetables are well coated.

Step 5

Place the marinated chicken breasts on top of the vegetables and scatter the diced mango chunks evenly across the entire pan.

Step 6

Bake for 25–30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C) and the vegetables are tender.

Step 7

Remove from the oven and let the dish rest for 5 minutes. Slice the chicken if desired, garnish with fresh cilantro, and serve immediately with lime wedges.

Zusatztipps für die Zubereitung

To ensure even roasting, use a large baking sheet and avoid overcrowding the ingredients. For those who enjoy a bit more heat, you can add ½ teaspoon of crushed red pepper flakes to the marinade. Always check your spice blends to ensure they are free from hidden gluten if you have a high sensitivity.

Varianten und Anpassungen

If you prefer darker meat, you can easily swap the chicken breasts for boneless, skinless chicken thighs. For a different tropical flavor profile, try using fresh pineapple chunks instead of mango to add a tangy twist to the meal.

Serviervorschläge

While this bake is a complete meal on its own, it is excellent when served over a bed of brown rice or quinoa, which helps soak up the flavorful juices. Serve with extra lime wedges on the side to brighten the flavors right before eating.

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Enjoy this colorful and nutritious one-pan dinner that brings the taste of the tropics to your kitchen. It is the perfect easy solution for a busy weeknight or a relaxed summer gathering with friends and family.

Recipe Questions & Answers

→ How do I ensure the chicken stays juicy?

Marinate the chicken for at least 10 minutes to enhance moisture and flavor. Avoid overcooking to keep it tender and juicy.

→ Can I adjust the spice level?

Yes, add crushed red pepper flakes for extra heat or reduce chili powder to soften the spicy kick.

→ What vegetables work best in this dish?

Bell peppers, zucchini, and red onion complement the mango and chicken well, roasting evenly while adding sweetness and texture.

→ Is it possible to swap mango for another fruit?

Absolutely. Pineapple makes a great alternative for a tangy twist without overpowering the other flavors.

→ Can I use chicken thighs instead of breasts?

Yes, boneless thighs can be used and may offer a juicier, more flavorful result when roasted.