MANGO PEPPER CHICKEN THIGHS

Total Estimated Macros

• Calories: ~480

• Protein: ~48g

• Carbs: ~4g

• Fat: ~28g

Fiber Estimate

• ~1g fiber

Quick Preparation Instructions

Mango Pepper Marinade

Ingredients

• Chicken thighs

• Badia mango seasoning

• Cumin

• Basil

• Coriander

• Curry powder

• Black pepper

• Rock salt

• Turmeric

• Fresh lemon juice

• Optional: light olive oil

Directions

1. Pat chicken thighs dry.

2. Mix all seasonings with fresh lemon juice and a small amount of oil.

3. Coat chicken thoroughly and marinate:

   • Minimum: 30 minutes

   • Ideal: overnight

Charcoal Grill Instructions

1. Heat charcoal grill to medium-high heat.

2. Place thighs over indirect heat first for even cooking.

3. Grill about:

   • 6–8 minutes per side

4. Finish over direct heat for char and caramelization.

5. Cook until internal temp reaches:

145∘F→165∘F145^\circ F \rightarrow 165^\circ F145∘F→165∘F

6. Rest 5 minutes before serving.

Fitness Perspective

This meal is:

• High protein

• Low carb

• Keto-friendly

• Great for muscle maintenance and fat-loss phases

To Lean It Out

• Use boneless skinless chicken breast instead of thighs.

To Add Healthy Carbs

Pair with:

• Sweet potato

• Brown rice

• Grilled vegetables

• Fruit salad

Flavor Profile

The turmeric, curry, coriander, and mango seasoning create:

• Sweet heat

• Smoky citrus

• Caribbean-style flavor with a slight curry finish

The charcoal grilling adds strong depth while keeping the protein very meal-prep friendly.