| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 225 | 3g | 1g | 23g |
| sugars | fibre | protein | salt |
| 14g | 2g | 28g | 0.5g |
East coast seafood may be my specialty, but I also have a particular love for crafting vibrant, tropical dishes. The Grilled Chicken with Papaya BBQ Sauce is a perfect blend of sweet, smoky and tangy flavor that reminds me of warmer climates. It’s the kind of dish that brings a little sunshine to your home even on the cloudiest Portland day.
A Homage to Grilling
This recipe heavily reminds me of family barbecues back in the day, where grilling was the star of the show. Unlike the more traditional BBQ sauces, this Papaya BBQ sauce uses ripe papayas, giving an extraordinary balance of sweetness to the smokiness of the grilled chicken. It’s akin to Braised Balsamic Chicken, but with an exciting tropical twist.
The Health Perks
What I also adore about this Grilled Chicken with Papaya BBQ Sauce recipe is its health benefits. As well as being a high-protein, low-fat choice, chicken provides essential nutrients like B vitamins and selenium. The star of our sauce – the papaya – is bursting with antioxidants, vitamin C, and fiber. Even our BBQ base components like apple cider vinegar and garlic are renowned for their health-boosting properties. Together, these ingredients show that delicious and healthy aren’t mutually exclusive. It’s a tasty choice that’s good for your heart too, as it contains potassium and magnesium, known to regulate blood pressure.
The Perfect Pairings
This recipe pairs beautifully with various sides. I personally enjoy it with a fresh cucumber salad to add a little crunch to the mix or perhaps a classic coleslaw for a creamy contrast. If you’re a bread lover like my daughter Samantha, you might want to serve the grilled chicken with a side of warm, toasted garlic bread.
In conclusion, the Grilled Chicken with Papaya BBQ Sauce is more than just a dish; it’s an experience. It’s a chance to travel to a tropical paradise without leaving your kitchen, and a testament to the fact that healthy food doesn’t have to be boring. Give it a try, and I promise you’ll fall in love with it just like I did.
What You’ll Need
- 6 chicken breasts
- 2 ripe papayas
- 1 cup of ketchup
- 1/4 cup of apple cider vinegar
- 2 tablespoons of brown sugar
- 2 tablespoons of Worcestershire sauce
- 1 tablespoon of yellow mustard
- 2 garlic cloves, minced
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1 tablespoon of olive oil
- Wooden skewers, soaked in water for 30 minutes
Method
Step One
Clean the chicken breasts and pat them dry using a paper towel. Sprinkle salt and black pepper on both sides of each breast. Make sure they’re fully coated, then set them aside.
Step Two
Peel the ripe papayas and cut them into halves. Remove the seeds with a spoon and discard them. Chop the papaya flesh into chunks and put it into a blender or food processor.
Step Three
Add the cup of ketchup, the apple cider vinegar, the brown sugar, the Worcestershire sauce, the yellow mustard, and the minced garlic cloves into the blender or food processor. Blend the mixture until it becomes a smooth sauce.
Step Four
Transfer the sauce to a saucepan and heat it over medium heat. Stir the sauce occasionally and let it simmer until it thickens, which should take around 15 minutes. After it thickens, remove the sauce from the heat and let it cool.
Step Five
Preheat your grill to medium-high heat. While it’s heating, use a basting brush to coat the chicken breasts generously with the BBQ sauce. Then, thread the chicken breasts onto the soaked wooden skewers.
Step Six
Brush the grill grates with the olive oil to prevent the chicken from sticking. Once it’s hot, add the skewers to the grill. Cook the chicken for 6-8 minutes on each side or until it’s fully cooked. During the grilling, brush the chicken with the BBQ sauce every few minutes.
Step Seven
Once the chicken is done, remove the skewers from the grill. Let them rest for a few minutes, then serve the grilled chicken with the remaining papaya BBQ sauce on the side.
