Tropical Chicken with Pineapple-Mango Salsa
Island Chicken pairs tender chicken with a lively pineapple and mango mixture used both as a marinade and a relish. Green chiles, lime and orange juices, cilantro, garlic, and a splash of dark rum add bright citrus flavor with a gentle heat, making it a festive choice for a warm-weather lunch or dinner.
- Prep15 mins
- Cook30 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tropical Chicken with Pineapple-Mango Salsa, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 31 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 68
- Heart Health
- 57
- Metabolic
- 26
- Digestive
- 43
- Inflammatory
- 62
- Performance
- 49
- General Wellness
- 1
In a bowl, mix the pineapple and the reserved juice from the can, mangos, peppers, cilantro, lime juice and pulp, orange juice, rum, and garlic. Let stand for one hour before adding the chicken.
- 2
Strain the juice from the salsa to use as the marinade. Set aside enough salsa without the juice to use as a topping for the chicken. Marinate the chicken breast halves in the bowl with the remaining salsa and juice mixture for 2 to 6 hours.
- 3
Preheat the oven to 325 degrees F (165 degrees C).
- 4
Discard the salsa used for marinating, and bake the chicken for 30 minutes in the preheated oven, or until the chicken juices run clear. Top with the reserved salsa to serve.
- Calories 367.64 kcal Moderate 18%
- Protein 53.65 g Good Source 107%
- Carbohydrate 27.65 g 10%
- Total Fat 3.26 g Low Source 4%
- Saturated Fat 0.0 g Low Source 0%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 140.74 mg High 47%
- Sodium 147.3 mg Moderate 6%
- Dietary Fiber 2.08 g Low Source 7%
- Total Sugars 21.89 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 34.73 mg Low Source 3%
- Iron 2.12 mg Moderate 12%
- Potassium 216.24 mg Low Source 5%
- Vitamin A 44.96 mcg Low Source 5%
- Vitamin C 45.77 mg Good Source 51%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Garlic 🧄
- Alcohol 🚫🍷
About This Recipe
Tropical Chicken with Pineapple Mango Salsa is made with 12 ingredients and serves 8. It takes about 45 mins and is rated easy. Key ingredients include Chicken Breast, Diced Green Chiles, Fresh Cilantro, and Garlic. Each serving provides about 367.64 kcal, and is a good source of protein.
Recipe Questions
- What is Tropical Chicken with Pineapple-Mango Salsa made of?
- The main ingredients are Chicken Breast, Diced Green Chiles, Fresh Cilantro, Garlic, Green Chile. The full list of 12 is above.
- How long does it take to make Tropical Chicken with Pineapple-Mango Salsa?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 367.64 kcal. The full nutrition breakdown is above.
- Is Tropical Chicken with Pineapple-Mango Salsa easy to make?
- This recipe is rated easy, with 12 ingredients and 4 steps.
- Is Tropical Chicken with Pineapple-Mango Salsa healthy?
- Tropical Chicken with Pineapple-Mango Salsa has an easyChef Pro health score of 44/100. Per serving, it provides 367.64 calories and 53.65 g of protein, or 107% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 147.3 mg (6% of the Daily Value). It contains Citrus, Garlic and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required