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Avocado, Mango and Grilled Chicken Salad

148 Reviews
99% would make this recipe again

Chicken, mango and avocado in a sesame seed oil vinaigrette.

Sesame seed oil adds a pleasant nutty taste to this salad, but because of its full flavour, it is preferable not to overdo it.

Preparation : 20 min Cooking : 10 min
490 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1/4 red onions, thinly sliced 40 g
1 chicken breasts, boneless, skinless 300 g
1 tbsp milk, partly skimmed, 2% 15 mL
1 tbsp yogurt, plain, 2% 16 g
1/4 tsp curry powder 1 g
1 1/2 tbsp rice vinegar 23 mL
2 tbsp canola oil 30 mL
1/2 tsp sesame seed oil 2.5 mL
1 mangoes, diced 300 g
1 avocados, diced 170 g
1 green onions/scallions, sliced
salt [optional]
ground pepper to taste [optional]

Method

  1. Thinly slice the onion, then soak it in a small bowl filled with water and a few drops of vinegar. Set aside while preparing the rest of the salad or leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Preheat the grill or the broiler.
  3. In a bowl, mix well the yogurt, milk and curry. Brush the chicken breasts with this mixture, then grill or broil 10 cm from the heat. Cook for about 10-12 min, turning them once. They are ready when the meat loses its pink colour. Take out of the oven, add salt and pepper, then slice into strips. Set aside.
  4. While the chicken is cooking, mix the rice vinegar, salt, pepper, canola and sesame oil in a large bowl. Whisk using a fork until the vinaigrette is well emulsified. Drain the onion and add it to the bowl.
  5. Cut the mangoes in half, without peeling them, slicing near the large oval pit. Using a knife, make check pattern incisions (about 1 cm wide) in the flesh without cutting through the skin. Gently press the scored halves to turn them inside out and then cut off the cubes of fruit from the peel. Trim the rest of the fruit off the pit. Place the mango pieces in the bowl.
  6. Cut the avocados in half and remove the stone, then using a melon-baller, spoon out small balls and add them to the bowl. If a melon-baller is not available, simply dice the avocados.
  7. Add the chicken and sliced green onions, then toss delicately to coat well with the vinaigrette. Serve right away.

Remarks

Avocados should be prepared and added to the salad at the very last minute to avoid darkening.

Nutrition Facts Table

per 1 Serving (350g)

Amount

% Daily Value

Calories

490

Fat

27 g

42 %

Saturated 3.4 g
+ Trans 0.3 g

18 %

Cholesterol

90 mg

Sodium

80 mg

3 %

Carbohydrate

27 g

9 %

Fibre

7 g

27 %

Sugars

18 g

Protein

37 g

Vitamin A

13 %

Vitamin C

63 %

Calcium

6 %

Iron

15 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Iron, Manganese, Omega-3, Vitamin A, Vitamin B1, Vitamin D
Good source of  :
Copper, Vitamin B12, Vitamin B2, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 4
Fats 5

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Members' Reviews

148 Reviews (142 with rating only ) 99% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
eden@sasktel.net
december 31, 2013

It's very difficult to know how to rate this recipe. I do not tolerate onion (especially raw) or avocado - not an allergy, but more of an intolerance (dizziness, nausea, stomach cramps). But I did use raw onion, mainly because I wanted to try out the "soak the onion in water" method - I've never heard of that. I figured maybe that would be a way I could actually tolerate raw onion. The whole salad was quite oniony - but very good flavour. This salad would be a hit for those who tolerate raw onion and enjoy them. My four children - ages 2-12 - would not touch the salad after the first bite because the oniony flavour is quite strong. And alas, I did have my usual onion intolerance symptoms - maybe not quite as strong as usual, but definitely enough for me to wish I hadn't had those onions! And my husband also has the same symptoms as me so perhaps the onions didn't agree with him either. I might try this salad again, leaving out the onions and avocados (yes, I know these are main components of the salad) - the mango and chicken did taste delicious together.

Useful 0
happyg
march 16, 2011 | I would make this recipe again

This was excellent. I used 1 tsp tandoori paste instead of curry powder. I also added 1/2 cup rice per serving and tossed it all together. So good. I left the onion out and tossed in a chopped up a tomato.

Useful 0
Jennlee
august 02, 2010 | I would make this recipe again

Great recipe! Loved the chicken so much, I would make it just on it's own. Served it on a bed of baby romaine - very good.

Useful 0
sarah398
september 25, 2008 | I would make this recipe again

Called for a bit too much onion for my guests, however with that cut in half it is a very tasty salad. Nice with the sesame oil, however it is very strong if you add even a tiny bit too much.

Useful 3
Kasha
september 24, 2008 | I would make this recipe again

Very very good. The only thing I changed, was that I cooked the onion, so they would not taste too strongly, as my husband does not like onion. He also told me he did not like avocado and was so-so about mango. He ate his plate and asked for more. I guess he does like Mango and Avocado after all!!

Useful 1

Top Reviews

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CharlieTrotter
september 17, 2008 | I would make this recipe again

Much, much better than what I had imagined. Never used sesame seed oil and love it. But do not add too much: it is very intense. Will do it again. Even my kids love it.

Useful 9
sarah398
september 25, 2008 | I would make this recipe again

Called for a bit too much onion for my guests, however with that cut in half it is a very tasty salad. Nice with the sesame oil, however it is very strong if you add even a tiny bit too much.

Useful 3
Kasha
september 24, 2008 | I would make this recipe again

Very very good. The only thing I changed, was that I cooked the onion, so they would not taste too strongly, as my husband does not like onion. He also told me he did not like avocado and was so-so about mango. He ate his plate and asked for more. I guess he does like Mango and Avocado after all!!

Useful 1