Chicken and Mango Salad with Ginger-Orange Dressing

Gluten Free
Dairy Free
Health score
19%
Chicken and Mango Salad with Ginger-Orange Dressing
25 min.
4
290kcal

Suggestions


Welcome to a delightful culinary experience with our Chicken and Mango Salad with Ginger-Orange Dressing! This vibrant dish is not only a feast for the eyes but also a celebration of flavors that will tantalize your taste buds. Perfectly suited for those seeking gluten-free and dairy-free options, this salad is a versatile choice for any meal—be it a refreshing side dish, a light lunch, or a satisfying main course.

Imagine tender, juicy chicken breast sautéed to perfection, paired with the sweet, tropical notes of ripe mango. The addition of thinly sliced red onion adds a subtle crunch and a hint of sharpness, while the watercress brings a peppery freshness that elevates the entire dish. What truly sets this salad apart is the zesty ginger-orange dressing, a harmonious blend of flavors that ties everything together beautifully.

Ready in just 25 minutes, this recipe is ideal for busy weeknights or casual gatherings with friends and family. With only 290 calories per serving, you can indulge guilt-free while enjoying a nutritious meal packed with protein and essential nutrients. So, roll up your sleeves and get ready to impress your loved ones with this delicious Chicken and Mango Salad that’s sure to become a favorite in your kitchen!

Ingredients

  • tablespoons candied ginger finely chopped
  • large mangos pitted peeled cut into 1/2-inch-thick slices
  • 0.3 cup orange juice concentrate frozen thawed
  • 0.5 small onion paper-thin red sliced
  • 1.3 pounds chicken breast halves boneless skinless ( 3)
  • large bunches watercress trimmed
  • tablespoons rice vinegar 
  • 0.5 cup vegetable oil 

Equipment

  • bowl
  • frying pan
  • whisk
  • cutting board

Directions

  1. Whisk 1/2 cup oil and next 3 ingredients in small bowl to blend. Season dressing to taste with salt and pepper.
  2. Heat remaining 1 tablespoon oil in heavy large skillet over medium-low heat.
  3. Sprinkle chicken with salt and pepper; add to skillet. Cover and sauté until cooked through, about 6 minutes per side.
  4. Transfer to cutting board.
  5. Cut crosswise into slices; cool 5 minutes.
  6. Mound watercress on plates; top with chicken, mango, and red onion.
  7. Drizzle with dressing and serve.

Nutrition Facts

Calories290kcal
Protein43.54%
Fat29.53%
Carbs26.93%

Properties

Glycemic Index
40.19
Glycemic Load
3.88
Inflammation Score
-7
Nutrition Score
19.528260891852%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.23mg
Myricetin
0.04mg
Quercetin
2.94mg

Nutrients percent of daily need

Calories:290.15kcal
14.51%
Fat:9.38g
14.43%
Saturated Fat:1.7g
10.62%
Carbohydrates:19.24g
6.41%
Net Carbohydrates:18g
6.55%
Sugar:16.74g
18.6%
Cholesterol:90.72mg
30.24%
Sodium:167.86mg
7.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.11g
62.21%
Vitamin B3:15.34mg
76.7%
Selenium:45.85µg
65.51%
Vitamin B6:1.19mg
59.33%
Vitamin C:47.51mg
57.59%
Phosphorus:320.35mg
32.03%
Vitamin B5:2.24mg
22.4%
Potassium:744.94mg
21.28%
Vitamin A:685.96IU
13.72%
Vitamin K:13.86µg
13.2%
Magnesium:49.8mg
12.45%
Vitamin B2:0.2mg
11.58%
Folate:44.25µg
11.06%
Vitamin B1:0.16mg
10.72%
Vitamin E:1.3mg
8.63%
Zinc:0.92mg
6.15%
Copper:0.11mg
5.62%
Fiber:1.24g
4.97%
Vitamin B12:0.28µg
4.72%
Manganese:0.09mg
4.29%
Iron:0.7mg
3.88%
Calcium:23.77mg
2.38%
Source:Epicurious