
Easy Mango Chutney Chicken Sheet Pan Dinner
This Mango Chutney Chicken Sheet Pan Dinner delivers 28g protein and 284 calories per serving — a balanced option for maintaining muscle during fat loss. Batch-preps 6 servings on the stovetop in quick prep time, adding variety to your rotation without complexity. Built for lifters who need nutrient-dense meals that don't repeat flavour profiles through the week.
Ingredients
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Mango Chutney, Jarred
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •2½ teaspoons sea salt
- •½ Teaspoon Freshly Cracked Black Pepper, Plus More For Serving
- •Cauliflower
- •Minced Cilantro Leaves, Optional
- •Yellow Onion
Instructions
- 1Toss the chicken thighs with the mango chutney and olive oil in a large bowl, seasoning with salt and pepper. Cover and refrigerate for at least 1 hour or up to 24 hours.
- 2Preheat the oven to 375°F with a rack in the center position.
- 3Toss the cauliflower with the remaining olive oil and salt on a large rimmed baking sheet. Roast at 375°F for 20 minutes, until the florets begin to soften and edges lighten in color.
- 4Nestle the marinated chicken thighs among the cauliflower, spooning any remaining chutney from the bowl over the chicken.
- 5Roast at 375°F for 25–30 minutes, until the chicken registers 165°F on an instant-read thermometer inserted into the thickest part and the cauliflower is golden brown on the edges. For crispier skin, switch to the broiler on high and broil for 5 minutes until the chicken skin is deeply browned.
- 6Divide the chicken and cauliflower evenly into 6 airtight containers while hot. Cool slightly, then seal and refrigerate.
- 7Reheat individual portions in a 350°F oven for 8–10 minutes until warmed through, or microwave covered for 2–3 minutes. Top with fresh cilantro and thinly sliced red onion before serving over cooked rice, quinoa, or couscous.
Nutrition — Per Serving
284
calories
28g
protein
19g
fat
- Carbohydrates
- 0g
- Saturated fat
- 3.5g
- Sodium
- 94 mg
- Dietary fiber
- 0.0g
6 servings per batch · ~159g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Mango Chutney Chicken Sheet Pan Dinner have per serving?
Each serving contains 28g of protein and 284 calories with 19g fat and 0g carbs. This is a zero-carb protein option that delivers substantial calories in the fat component.
How long does Easy Mango Chutney Chicken Sheet Pan Dinner take to prep?
Quick prep time on the stovetop yields 6 servings per batch. One cooking session supplies a full week's worth of dinners with minimal active time required.
Is Easy Mango Chutney Chicken Sheet Pan Dinner good for fat loss?
At 284 calories and 28g protein per serving with zero carbs, this recipe works well for fat loss phases, particularly if you're following a lower-carb approach. The high fat content from the chutney provides satiety and flavor despite the caloric restriction.
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