Here is a very special salad – new potatoes, slices of tender grilled chicken and asparagus tossed in a mellow fresh orange dressing while still warm and then gently mixed with juicy mango slices and baby salad leaves. It makes a delicious and well-balanced meal all on its own.
Mango is an excellent source of vitamin C and beta-carotene, both antioxidants that help to protect against damage by free radicals. Due to the beta-carotene content, mango is also one of the best fruit sources of vitamin A, providing more than 50% of the daily needs in half a large fruit. * Chicken is an excellent source of protein, and by removing the skin, the fat content is kept low. It also contains B vitamins. * Although potatoes contain much less vitamin C than fruit and other vegetables, they are an important source of this vitamin in the diet because they are eaten in such large quantities.
To save time, buy cooked or smoked chicken breasts. Remove the skin and slice. * For a sharper citrus dressing, use lime zest and juice instead of orange. * Make a turkey salad with fresh blueberries. Use turkey breast fillets, and marinate and grill as for the chicken in the main recipe. Cut 900 g (2 lb) new potatoes into 2 cm (¾ in) dice and cook in boiling salted water for 10 minutes or until just tender. Drain well and toss with the warm turkey slices in the fresh orange dressing. Put 150 g (5½ oz) blueberries in a small pan with 1 tbsp balsamic vinegar and 2 tsp clear honey. Gently bubble for 3–4 minutes or until the blueberries are tender. Add the salad leaves to the turkey and potato mixture and gently toss together, then drizzle over the warm blueberries.
B1, B6, C, E, folate, niacin * A, potassium, zinc * B2, iron