Mango Chicken Salad

» Posted by on May 31, 2011 in Chicken Recipes | 0 comments

Fancy new potatoes, chicken and asparagus. Then try a Mango Chicken Salad, it’s delicious with it’s orange of mango slices mmm!

mango chicken salad

 

Ingredients
1 garlic clove, crushed
1 teaspoon grated fresh ginger
1 tablespoon reduced-salt soy sauce
2 teaspoons sunflower oil
300 g chicken breasts
750 g new potatoes, washed
2 large sprigs fresh mint
120 g asparagus spears
1 ripe mango, peeled and sliced
150 g mixed baby salad greens, such as spinach, arugula and romaine lettuce

 

Fresh Orange Dressing
1⁄2 teaspoon finely grated orange rind
1 tablespoon freshly squeezed orange juice
1 teaspoon Dijon mustard
2 tablespoons sunflower oil
1 tablespoon walnut oil
pepper to taste

Directions 

  1. Place the garlic, ginger, soy sauce and sunflower oil in a bowl and whisk together. Add the chicken breasts and turn to coat both sides, then leave to marinate for 15 minutes.
  2. Place the potatoes in a saucepan, pour over boiling water to cover and add the mint sprigs. Cook for 15–20 minutes or until tender. Meanwhile, place the asparagus in a steamer basket or metal colander, cover and set over the pan of potatoes to steam. Cook thin spears for 4–5 minutes and thick spears for 8–10 minutes, or until just tender. Drain the potatoes (discard mint) and leave until cool enough to handle, then cut into thick slices. Cut the asparagus diagonally into 6 cm lengths.
  3. Preheat the broiler. Remove the chicken from the marinade and place it on the broiler rack. Broil, brushing frequently with the marinade and turning once, until cooked through and the juices run clear when the chicken is pierced with the tip of a knife. Leave to rest for 3–4 minutes, then slice.
  4. To make the orange dressing, place the orange rind and juice, mustard, and sunflower and walnut oils in a large serving bowl, and whisk all the ingredients together until slightly thickened. Season with pepper.
  5. Transfer the warm sliced chicken, potatoes and asparagus to the serving bowl and gently toss together to coat with the dressing. Add the mango and salad greens and toss gently again. Serve mango chicken salad immediately, while still warm.

preparation time 15 mins
cooking time 35 mins, plus 15 mins marinating
serves 4

Nutritional information PER SERVING 

428 calories
26 g protein
22 g total fat
3 g saturated fat
61 mg cholesterol
33 g total carbohydrate
9 g sugars
6 g fibre
270 mg sodium

Mango is an excellent source of vitamin C and beta carotene, both antioxidants that help to protect against damage by free radicals. Due to the beta carotene content, mango is also one of the best fruit sources of vitamin A, providing over 50 per cent of the daily needs in half a large fruit.

Source: Cook Smart for a Health Heart, Reader’s Digest Canada

For more healthy chicken (and turkey) recipes check out:

[amazon_image id=”0440223466″ link=”true” target=”_blank” size=”large” ]100 Low Fat Chicken & Turkey Recipes: The Complete Book of Food Counts Cookbook Series[/amazon_image]

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