Avocado, Mango and Grilled Chicken Salad

2 Reviews
100% would make this recipe again

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.

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Preparation : 20 min Cooking : 10 min
500 calories/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
1 pinch salt [optional]
ground pepper to taste [optional]

Method

  1. Put the olive oil and lemon juice in a bowl. Add salt and pepper. Place the chicken into the bowl and toss with the marinade. Cover the bowl with plastic wrap then let marinate in the refrigerator for a few hours, or overnight.
  2. 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.
  3. Preheat the grill or the broiler.
  4. Grill the chicken breast 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.
  5. 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.
  6. 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.
  7. 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.
  8. Add the chicken and sliced green onions, then toss delicately to coat well with the vinaigrette. Serve right away.

Observations

Avocados should be prepared and added to the salad at the very last minute to avoid darkening.

Nutrition Facts Table

per 1 serving (340 g)

Amount

% Daily Value

Calories

500

Fat

29 g

44 %

Saturated 3.4 g
+ Trans 0.3 g

19 %

Cholesterol

80 mg

Sodium

70 mg

3 %

Carbohydrate

27 g

9 %

Fibre

7 g

26 %

Sugars

17 g

Net Carbs

20 g

Protein

36 g

Vitamin A

13 %

Vitamin C

67 %

Calcium

4 %

Iron

14 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Magnesium, Vitamin B12, Vitamin B2, Zinc
Source of  :
Iron, Manganese, Omega-3, Vitamin A, Vitamin B1
Low  :
Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables ½
Meat and Alternatives 4
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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