Chicken and Mango Salad

Name: Chicken and Mango Salad
Yield: serves 4
Ingredients: 1/4 cup olive oil, plus more for brushing grill; 1/4 cup white-wine vinegar; 1 tablespoon Dijon mustard; 4 skinless, boneless chicken breast halves (about 6 ounces each); Coarse salt; 1 mango, peeled and pitted (see below), then diced; 1/4 cup packed cilantro; 1/4 cup fresh mint leaves; 1 tablespoon curry powder, preferably Madras; Coarse salt and freshly ground pepper; 1 tablespoon white-wine vinegar; 1/4 cup extra-virgin olive oil; 1 ripe, firm avocado, halved lengthwise, pitted, peeled, and cut into 1/2-inch wedges; 1 large bunch watercress, tough stems removed (about 3 cups); 1/2 small red onion, thinly sliced

January 26, 2012

This salad features Madras curry powder—a blend of spices that includes turmeric, coriander, cumin, and cinnamon, all of which are antioxidants, anti-inflammatories, and detoxifiers. Watercress is also a potent detoxifier.

Recipe information

Yield
serves 4

Ingredients

FOR THE CHICKEN

1/4 cup olive oil, plus more for brushing grill

1/4 cup white-wine vinegar

1 tablespoon Dijon mustard

4 skinless, boneless chicken breast halves (about 6 ounces each)

Coarse salt

FOR MANGO DRESSING

1 mango, peeled and pitted (see below), then diced

1/4 cup packed cilantro

1/4 cup fresh mint leaves

1 tablespoon curry powder, preferably Madras

Coarse salt and freshly ground pepper

1 tablespoon white-wine vinegar

1/4 cup extra-virgin olive oil

FOR THE SALAD

1 ripe, firm avocado, halved lengthwise, pitted, peeled, and cut into 1/2-inch wedges

1 large bunch watercress, tough stems removed (about 3 cups)

1/2 small red onion, thinly sliced

Preparation

Step 1
In a shallow pan large enough to hold chicken in a single layer, whisk together oil, vinegar, and mustard; add chicken, turning to coat. Cover and refrigerate for at least 2 hours, or up to overnight.
Step 2
Heat grill to medium-high (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 4 to 5 seconds). Lightly oil the grates. Lift chicken from marinade and discard any remaining marinade. Sprinkle chicken on both sides with 1 teaspoon salt, dividing evenly. Grill chicken until cooked through and opaque throughout, 6 to 8 minutes per side.
Step 3
For the dressing: In a blender, combine mango, cilantro, mint, curry powder, 1/4 teaspoon salt, and the vinegar; season with pepper. Puree until smooth. With the motor running, add oil in a slow, steady stream until emulsified.
Step 4
Slice chicken crosswise. Arrange on a platter or four serving plates (dividing evenly), along with avocado, watercress, and onion; serve the dressing on the side.
PREPARING MANGO
Step 5
Holding mango on a cutting board with a paper towel, use a vegetable peeler to remove skin. With a sharp knife, slice off wide, flat part of fruit on both sides of pit, cutting lengthwise. Discard peel and pit.
nutrition information
Step 6
(Per Serving)
Step 7
Calories: 440
Step 8
Saturated Fat: 5.2g
Step 9
Unsaturated Fat: 29.2g
Step 10
Cholesterol: 34.2mg
Step 11
Carbohydrates: 17g
Step 12
Protein: 16.6g
Step 13
Sodium: 509mg
Step 14
Fiber: 5.5g

Power Foods

TagsSalad Chicken Breast Chicken Poultry Mango Stone Fruit Fruit Avocado Vegetable Watercress Leafy Greens Main Dinner Gluten Free Grilling Blender Cookbooks

Recipe information

Ingredients

FOR THE CHICKEN

FOR MANGO DRESSING

FOR THE SALAD

Preparation

Step 1

Step 2

Step 3

Step 4

PREPARING MANGO

Step 5

nutrition information

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Recipe notes