Avocado, Mango and Grilled Chicken Salad

Avocado, Mango and Grilled Chicken Salad

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.

2 servings
Preparation 20 min
Cooking 10 min

490 calories per serving 


Ingredients

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   15 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (340g)

Amount

% DV*

* DV = Daily Value

Calories

490

Fat

29 g

44 %

Saturated 3.5 g
+ Trans 0.3 g

19 %

Cholesterol

85 mg

Sodium

65 mg

3 %

Carbohydrate

26 g

9 %

Fibre

7 g

26 %

Sugars

17 g

Protein

36 g

Vitamin A

15 %

Vitamin C

70 %

Calcium

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
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
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fruits | Poultry | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Fibre | Kosher | Low Saturated Fat | Low Sodium | Source of Omega-3 | Barbecue/Broil/Grill

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