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


Are you ready to tantalize your taste buds with a vibrant and refreshing dish? Our Chicken and Mango Salad with Ginger-Orange Dressing is the perfect blend of flavors and textures that will leave you craving more. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 25 minutes, but it also serves as a delightful main course, side dish, or even a light lunch.

Imagine succulent, skinless boneless chicken breast, perfectly sautéed to golden perfection, paired with the sweet, juicy slices of ripe mango. The addition of thinly sliced red onion adds a subtle crunch and a hint of sharpness, while the watercress provides a peppery freshness that elevates the entire dish. But what truly sets this salad apart is the zesty ginger-orange dressing, a harmonious blend of crystallized ginger, orange juice concentrate, and unseasoned rice vinegar, creating a burst of flavor that dances on your palate.

With a caloric breakdown that balances protein, healthy fats, and carbohydrates, this salad is not only delicious but also nutritious. Whether you're looking for a satisfying meal to fuel your day or a stunning dish to impress your guests, this Chicken and Mango Salad is sure to be a hit. So grab your cutting board and frying pan, and let’s get cooking!

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