BBQ chicken with lettuce, grilled corn and smoothie

Votes: 1

Time: 50 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 600, total fat 16 G., saturated fats 4 G., proteins 45 G., carbohydrates 73 G., fiber 7 G., cholesterol 150 mg, sodium 670 mg, sugar 47 G.

Grilled chicken gets its rich, bold barbecue flavor from the sauce applied before grilling and several times afterward. To make the sauce, microwave mango, raisins, sun-dried tomatoes, garlic, and cayenne pepper in a vinegar mixture. This unusual combination of ingredients is then blended. Some of this sauce is used to dress a simple green salad with thinly sliced raw carrots. Serve the chicken with salad, grilled corn on the cob, and a large glass of mango smoothie.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

8 boneless, skinless chicken thighs (about 0.7 kg)
2 tbsp + 2 tbsp plain low-fat yogurt
2 cups frozen mango, diced
3 tablespoons of honey
1/4 cup + 1 tbsp apple cider vinegar
1/4 cup light raisins
2 tbsp olive oil + extra for greasing the grill
1/4 tsp cayenne pepper
5 sun-dried tomatoes (not in oil)
2 small cloves garlic, finely chopped
4 ears of corn, hulled
6 cups salad greens
2 medium carrots, thinly sliced

Ingredient Substitution Suggestions

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Recipes with similar ingredients: chicken thighs, barbecue sauce, corn, carrot, leaf lettuce, tomatoes, ground cayenne pepper, apple cider vinegar, mango, raisin, honey

Cooking the dish according to the recipe:

To make a smoothieIn a blender, combine 2 cups of yogurt, 2 cups of ice, 1 cup of mango, and honey. Blend until smooth. Pour into four glasses and refrigerate until ready to serve. Wash the blender.
Preheat grill to medium heat.

In a microwave-safe bowl, combine the remaining 1 cup mango, 1/4 cup water, 1/4 cup vinegar, raisins, cayenne pepper, sun-dried tomatoes, and garlic. Cover with plastic wrap and microwave until the tomatoes are soft, about 3 minutes. Cool slightly and puree in a blender. Transfer to a small bowl. Set aside 2 tablespoons of the dressing mixture; the rest will be mixed with the chicken.
Place the corn on the grill, cover, and cook, turning as needed, until charred, about 10 minutes. Remove from the grill and keep warm.
Reduce the grill heat and lightly brush the grates with olive oil. Toss the chicken thighs with half of the remaining sauce and 1/2 teaspoon of salt. Place the chicken on the grill and cook until grill marks appear and the internal temperature reaches 170°F (77°C), 8-10 minutes per side. Baste the chicken with the remaining sauce several times during cooking.
While the chicken is roasting, combine the remaining 2 tablespoons yogurt, the reserved 2 tablespoons of dressing, the remaining 1 tablespoon of vinegar, 1 tablespoon of water, and 1/4 teaspoon of salt in a large bowl. Toss the greens and carrots together. Divide the chicken, corn, and lettuce among four plates. Drizzle the greens with the reserved dressing. Serve each serving with a glass of smoothie.

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