Save to Pinterest Bring a burst of tropical sunshine to your dinner table with this One-Pan Mango Chili Chicken and Veggie Bake. This vibrant, healthy dinner features juicy chicken breasts and a medley of colorful roasted vegetables, all brought together with a zesty, spicy chili kick and the natural sweetness of ripe mango. It is an effortless meal that takes only 50 minutes from start to finish, perfect for a busy weeknight or a fresh summer gathering.
Save to Pinterest The magic of this dish lies in the marinade. By roasting the chicken directly on top of the bell peppers, onions, and zucchini, the juices and spices infuse the vegetables with incredible depth. As the mango cubes roast, they caramelize slightly, adding a luscious texture that complements the tender chicken perfectly.
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
Instructions
- Step 1
- Preheat oven to 400°F (200°C). Lightly grease a large baking sheet or line with parchment paper.
- Step 2
- In a small bowl, whisk together olive oil, lime juice, chili powder, smoked paprika, garlic powder, salt, and black pepper.
- Step 3
- Place chicken breasts in a large bowl or resealable bag. Pour half the marinade over the chicken, reserving the rest. Toss to coat evenly and let marinate for at least 10 minutes.
- Step 4
- Arrange the sliced bell peppers, red onion, and zucchini on the prepared baking sheet. Drizzle with the remaining marinade and toss to coat.
- Step 5
- Place the marinated chicken breasts on top of the vegetables. Scatter the diced mango evenly over the pan.
- Step 6
- Bake for 25–30 minutes, or until the chicken is cooked through (internal temperature 165°F/74°C) and vegetables are tender.
- Step 7
- Remove from oven, rest for 5 minutes. Slice chicken if desired, garnish with fresh cilantro, and serve with lime wedges.
Zusatztipps für die Zubereitung
To ensure the best results, use a large enough baking sheet so the vegetables aren't crowded; this helps them roast rather than steam. Always use a meat thermometer to check that the chicken has reached an internal temperature of 165°F (74°C) for safety and optimal juiciness.
Varianten und Anpassungen
For extra heat, add ½ teaspoon crushed red pepper flakes to the marinade. You can swap the chicken breasts for boneless thighs if you prefer a richer flavor, or try using fresh pineapple instead of mango for a tangy, tropical twist.
Serviervorschläge
This meal is satisfying on its own, but you can serve it over a bed of brown rice or quinoa for a heartier dinner. Don't forget the extra lime wedges on the side—a fresh squeeze of lime juice right before eating really makes the chili and mango flavors pop.
Save to Pinterest This One-Pan Mango Chili Chicken and Veggie Bake is a nutritional powerhouse, providing 34g of protein and only 320 calories per serving. It's a vibrant, colorful, and delicious way to enjoy a healthy meal with minimal stress and maximum flavor.
Recipe FAQ
- → Can I use chicken thighs instead of breasts?
Yes, boneless, skinless chicken thighs work well and add extra juiciness and flavor to the dish.
- → How spicy is the chili seasoning?
The chili powder provides a mild to moderate heat, which can be adjusted by adding crushed red pepper flakes for extra spice.
- → Can I substitute mango with another fruit?
Pineapple is a great alternative for a tangy and sweet twist that complements the chili and chicken nicely.
- → Is this dish gluten-free?
Yes, all ingredients used are naturally gluten-free, but always check your spice blends to avoid hidden gluten.
- → What side dishes pair well with this bake?
Serve over brown rice or quinoa to make a heartier meal and balance the bold flavors.
