Mango chicken salad

30saves
1hr20min


5 people made this

About this recipe: 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.

Norma MacMillan

Ingredients
Serves: 4 

  • 1 garlic clove, crushed
  • 1 tsp grated fresh root ginger
  • 1 tbsp light soy sauce
  • 2 tsp sunflower oil
  • 2 skinless boneless chicken breasts (fillets), about 170 g (6 oz) each
  • 800 g (1¾ lb) new potatoes, scrubbed
  • 2 large sprigs of fresh mint
  • 125 g (4½ oz) asparagus spears
  • 1 ripe mango, peeled and sliced
  • 150 g (5½ oz) mixed baby salad leaves, such as spinach, red chard, and cos and Lollo Rosso lettuces
  • Fresh orange dressing
  • ½ tsp finely grated orange zest
  • 1 tbsp orange juice
  • 1 tsp Dijon mustard
  • 2 tbsp sunflower oil
  • 1 tbsp walnut oil
  • salt and pepper

Method
Prep:45min  ›  Cook:35min  ›  Ready in:1hr20min 

  1. Put the garlic, ginger, soy sauce and sunflower oil in a bowl and whisk together. Add the chicken breasts and turn to coat both sides, then leave to marinate for 15 minutes.
  2. Put the potatoes in a saucepan, pour over boiling water to cover and add the mint sprigs. Cook for 15–20 minutes or until tender. At the same time, put the asparagus in a steamer basket or metal colander, cover and set over the pan of potatoes to steam. Cook thin spears for 4–5 minutes, thick spears 8–10 minutes, or until just tender. Drain the potatoes (discard the mint) and leave until cool enough to handle, then cut into thick slices. Cut the asparagus diagonally into 6 cm (2½ in) lengths.
  3. Preheat the grill to moderate. Remove the chicken from the marinade and place it on the grill rack. Grill for about 15 minutes, brushing frequently with the marinade and turning once, until cooked through and the juices run clear when the chicken is pierced with the tip of a knife. Leave to rest for 3–4 minutes, then slice.
  4. To make the dressing, put the orange zest and juice, mustard and sunflower and walnut oils in a large serving bowl, and whisk together until slightly thickened. Season with salt and pepper to taste.
  5. Transfer the warm sliced chicken, potatoes and asparagus to the serving bowl and gently toss together to coat with the dressing. Add the mango and salad leaves and toss gently again. Serve immediately, while still warm.

Plus points

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.

Some more ideas

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.

Each serving provides

B1, B6, C, E, folate, niacin * A, potassium, zinc * B2, iron

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Reviews (2)

Catmad
by
0

This is gorgeous. I didn't have asparagus or mango but I made the salad as is and added pieces of orange. I marinated the chicken as above but adding orange juice. Cooked the chicken, added the marinade till thickened and poured it over the potatoes. Really lovely sauce. Thank you. - 26 Nov 2014

GeraldineL
0

Really nice salad with unusual dressing. Next time I make it I will add a little chopped chili to the marinade for the chicken to spice it up a little. Will make this again. - 19 May 2012

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