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.
|1/4||red onions, thinly sliced||40 g|
|1||chicken breasts, boneless, skinless||300 g|
|1 tbsp||olive oil||15 mL|
|1 tbsp||lemon juice, freshly squeezed||1/2 lemon|
|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|
|ground pepper to taste [optional]|
- 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.
- Preheat the grill or the broiler.
- 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.
- 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.
- 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.
- 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.
- Add the chicken and sliced green onions, then toss delicately to coat well with the vinaigrette. Serve right away.
Avocados should be prepared and added to the salad at the very last minute to avoid darkening.
Nutrition Facts Table
per 1 Serving (340g)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- Low :
- Saturated Fat, Sodium
- Source of :
- Copper, Iron, Manganese, Omega-3, Vitamin A, Vitamin B1
- Good source of :
- Magnesium, Vitamin B12, Vitamin B2, Zinc
- Excellent source of :
- Fibre, Folacin, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
- Free :
- Added Sugar
- Diet-related health claims :
- Artery-healthy, Heart-healthy
|Meat and Alternatives||4|