Simple Grilled Chicken Breast with Mango Salsa: A Flavorful and Healthy Meal Prep Option
Grilled chicken breast is a timeless classic that has delighted taste buds for generations. Its roots can be traced back to ancient civilizations, where open flames were used for cooking meat. Today, grilling chicken remains a beloved cooking method worldwide. In this blog post, we’ll explore the history of grilled chicken, provide a versatile recipe for meal prep, discuss variations for the creative cook, delve into the nutritional benefits, and suggest some delectable side dishes, including grilled zucchini, green beans, and mango salsa.
A Brief History of Grilled Chicken 🔥🐓
Grilling chicken has a rich history, dating back to ancient civilizations such as the Greeks and Romans. They used open flames and rudimentary grilling tools to cook meat, including chicken. In modern times, grilling has evolved into a cultural phenomenon, with each region adding its own unique flavors and techniques. From American barbecues to Southeast Asian satay, the art of grilling chicken has been embraced worldwide.
Variations
Get creative with your grilled chicken by experimenting with different marinades and seasonings. Try Mediterranean flavors with oregano, thyme, and a yogurt-based marinade, or go for an Asian-inspired twist with soy sauce, ginger, and sesame oil. The possibilities are endless, so don’t hesitate to tailor the recipe to your taste.
Nutrition 💪
Grilled chicken breast is a lean source of protein, making it an excellent choice for a healthy diet. A 3-ounce (85g) serving of grilled chicken breast provides roughly 128 calories, 26 grams of protein, and minimal fat. It’s also rich in essential nutrients like B vitamins, phosphorus, and selenium, supporting muscle growth and overall well-being.
Serving Size 🍽
For meal prep, a standard serving size of grilled chicken breast is approximately 4-6 ounces per meal. This recipe, using 5 pounds of chicken, can provide multiple servings, perfect for planning your meals in advance.
Side Dishes
Complement your grilled chicken with nutritious and delicious side dishes like grilled zucchini and green beans. The grilled zucchini’s smoky flavor and crispy texture pair beautifully with the chicken. Meanwhile, the green beans add a fresh, crunchy element to your meal. Don’t forget to top it all off with our Vibrant Mango Salsa, combining the sweetness of mango with the tang of lime for a burst of flavor.
Grilled chicken breast with mango salsa is a delightful and healthy meal prep option that celebrates the art of grilling with a dash of creativity. Whether you’re exploring its history, experimenting with variations, or savoring its nutritional benefits, this dish promises to satisfy your taste buds. Enhance your meal with grilled zucchini, green beans, and a refreshing mango salsa for a well-rounded and flavorful dining experience. Meal prep has never been so exciting or delicious!
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Simple Grilled Chicken Breast
Ingredients
- 5 lbs boneless, skinless chicken breast
- 1/2-2/3 cups olive oil
- 1/2-2/3 cups lemon juice
- 4-6 cloves garlic minced
- mango salsa for serving
Instructions
- Marinate the chicken in a mixture of lemon juice, olive oil, garlic, and seasonings for at least 30 minutes.
- Preheat the grill to medium-high heat.
- Grill the chicken for 6-8 minutes per side or until it reaches an internal temperature of 165°F (74°C).
- Let the chicken rest for a few minutes before serving with mango salsa.
