Mango and chicken salad

Mango and chicken salad

By
From
Zest
Serves
4
Prep
20 mins
Photographer
Ian Hofstetter

Although fresh is best, mango is not always available. Out of season, you can substitute canned or thawed frozen mango for fresh in this recipe. You can also use 1/2 sliced pawpaw instead of the mango – or use some of each.

Ingredients

Quantity Ingredient
1 small barbecued chicken, hot
100g mixed salad leaves
50g watercress
1 mango, seed removed, peeled and cubed
1 red onion, thinly sliced
60g reduced-fat fetta cheese, crumbled
8 black olives
crusty sourdough bread, to serve

Dressing

Quantity Ingredient
1/2 cup orange juice
2 tablespoons red wine vinegar
2 teaspoons grain mustard
2 teaspoons olive oil

Method

  1. Remove all the skin and bones from the chicken. Break the meat into smallish pieces and place in a shallow dish.
  2. To make the dressing, combine all the ingredients in a jug and whisk together well.
  3. Pour over the chicken and leave to marinate for at least 15 minutes, basting occasionally.
  4. In a large serving bowl, toss together the mixed leaves, watercress, mango, onion, fetta and olives.
  5. Just before serving, add the chicken with dressing to the salad and toss everything together well. Serve with crusty sourdough bread.

Variations

  • –You can also add 1/2 sliced avocado to the salad, but remember it will add to the fat content of the dish.

    –Instead of chicken, use cooked prawns, smoked salmon or trout (you won’t need to marinate them).

    –A few sliced strawberries make a lovely summery addition to this salad.

Super ingredient: Mango

  • Mango is blessed with a nutritional bounty. High in beta-carotene and related carotenoids, this fruit is loaded with protective antioxidants. Mangoes are also a great source of vitamin C, the B vitamin folate and essential minerals such as potassium.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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