Chicken Mango Salad
This Mediterranean and Paleo friendly salad is simple to make, bursting with flavor and offers 40 grams of protein and 4 servings of fresh vegetables. The American Heart Association recommends at least 10 servings per day. Bathed in a lemony mango dressing, this salad provides 93% of your recommended daily intake of vitamin C. Avocado and olive oil are rich in monounsaturated fatty acids, beneficial for lowering LDL cholesterol levels. The many vegetables also provide 30% of your daily fiber need to ensure a healthy gut.
Recipe by Katy Nishida
Serves: 4
Preparation Time: 25 minutes
Ingredients
Salad
- 2 large boneless, skinless chicken breasts (1-1.2 lbs total)
- 6 cups lettuce (romaine, mixed greens, baby spinach), chopped
- ¾ mango, peeled and diced
- 1 avocado, diced
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 3 tablespoons fresh cilantro, chopped
- ½ teaspoon chili flakes (optional)
Lemon Mango Dressing
- ¼ cup olive oil
- ¼ cup lemon juice
- ¼ mango
- ¼ teaspoon ground coriander
- ¼ teaspoon salt
- ¼ teaspoon pepper
Cooking Instructions
- Pre-heat oven to 450 degrees. Place chicken on a lightly oiled baking sheet or casserole dish and sprinkle salt and pepper over both sides. Place in hot oven and cook for 15-18 minutes or until juices run clear when cut with knife or internal temperature of breast is 165 degrees.
- Place olive oil, lemon juice, ¼ mango, salt, pepper and coriander in blender and pulse for 1-2 minutes until dressing is smooth. Add salt and pepper to taste.
- Mix lettuce, ¾ chopped mango, avocado, cucumber, tomatoes, cilantro and chili flakes in a large bowl. Let cooked chicken rest for 5 minutes. Then slice into bite sized pieces. Add chicken to vegetables. Drizzle salad dressing over salad and toss until vegetables and chicken are coated. Portion into 4 bowls.
Nutrition per serving:
400 calories; 24.5 g fat (3.9 g sat, 12.5 g mono, 8.1 poly); 73 mg cholesterol; 29 g protein; 15 g carbohydrate; 7.5 g sugar; 6.7 g fiber; 112 mg sodium; 1,272 mg potassium. Nutrition Bonus: 93% dv Vitamin C.
Recipe by Katy Nishida
