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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.
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 | ||
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Method
- 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.
Remarks
Avocados should be prepared and added to the salad at the very last minute to avoid darkening.
Nutrition Facts Table
per 1 serving (350 g)
|
Amount % Daily Value |
|
Calories 490 |
|
Fat 27 g 42 % |
|
Saturated
3.4 g
18 % |
|
Cholesterol 90 mg |
|
Sodium 70 mg 3 % |
|
Carbohydrate 27 g 9 % |
|
Fibre 7 g 27 % |
|
Sugars 18 g |
|
Net Carbs 20 g |
|
Protein 37 g |
|
Vitamin A 13 % |
|
Vitamin C 63 % |
|
Calcium 6 % |
|
Iron 15 % |
Claims
This recipe is :- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Free :
- Added Sugar
- Excellent source of :
- Fibre, Folacin, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
- Good source of :
- Copper, Vitamin B12, Vitamin B2, Zinc
- Source of :
- Calcium, Iron, Manganese, Omega-3, Vitamin A, Vitamin B1, Vitamin D
- Low :
- Saturated Fat, Sodium
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Fruits | 1 |
| Vegetables | ½ |
| Milk and Alternatives | 0 |
| Meat and Alternatives | 4 |
| Fats | 5 |
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Members' Reviews
Eden D.
2013-12-31T22:42:10+00:00 december 31, 2013It'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
happyg
2011-03-16T00:09:22+00:00 march 16, 2011 | I would make this recipe againThis 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.
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Jennlee
2010-08-02T18:42:57+00:00 august 02, 2010 | I would make this recipe againGreat 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
sarah398
2008-09-25T12:05:05+00:00 september 25, 2008 | I would make this recipe againCalled 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
Kasha
2008-09-24T18:52:49+00:00 september 24, 2008 | I would make this recipe againVery 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
Top Reviews
View All ReviewsCharlieTrotter
september 17, 2008 | I would make this recipe againMuch, 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
sarah398
september 25, 2008 | I would make this recipe againCalled 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
Kasha
september 24, 2008 | I would make this recipe againVery 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
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