Curried chicken & mango salad

Gluten Free
Health score
27%
Curried chicken & mango salad
40 min.
2
234kcal

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Ingredients

  • fillet chicken mini
  • tsp olive oil 
  • tsp curry powder 
  • tbsp greek yogurt 
  • tbsp mango chutney 
  • 0.5  lime zest 
  •  lettuce separated
  •  mangos ripe peeled sliced
  • 0.5  onion red finely sliced
  • tsp sesame seed toasted

Equipment

  • bowl
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Toss the chicken in the oil and 1 tsp of the curry powder, season and mix well to coat.
  3. Put the chicken on a foil-lined baking tray and bake for 20 mins until cooked through. Leave to cool a little, then slice.
  4. Meanwhile, make the dressing. In a bowl, combine the remaining curry powder with the yogurt, chutney and lime zest and juice (add 1 tbsp water if the dressing is a little thick).
  5. To serve, arrange the lettuce leaves on 2 plates. Top with the mango and cooked chicken, then drizzle with the dressing. Scatter with the red onion and sesame seeds before serving.

Nutrition Facts

Calories234kcal
Protein12.64%
Fat17.47%
Carbs69.89%

Properties

Glycemic Index
118.88
Glycemic Load
17.25
Inflammation Score
-9
Nutrition Score
20.017391538166%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.37mg
Luteolin
0.11mg
Isorhamnetin
1.38mg
Kaempferol
0.63mg
Myricetin
0.23mg
Quercetin
9.48mg

Nutrients percent of daily need

Calories:234.05kcal
11.7%
Fat:4.93g
7.58%
Saturated Fat:0.82g
5.11%
Carbohydrates:44.36g
14.79%
Net Carbohydrates:37.41g
13.61%
Sugar:31.68g
35.2%
Cholesterol:3.75mg
1.25%
Sodium:50.03mg
2.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.02g
16.05%
Vitamin K:72.9µg
69.43%
Vitamin C:54.17mg
65.65%
Vitamin A:2506.98IU
50.14%
Folate:138.73µg
34.68%
Manganese:0.59mg
29.26%
Fiber:6.95g
27.79%
Potassium:714.72mg
20.42%
Vitamin B6:0.35mg
17.45%
Copper:0.33mg
16.42%
Vitamin E:2.26mg
15.09%
Phosphorus:147.95mg
14.8%
Calcium:138.46mg
13.85%
Iron:2.47mg
13.72%
Vitamin B2:0.23mg
13.6%
Vitamin B1:0.19mg
12.64%
Magnesium:49.77mg
12.44%
Selenium:5.93µg
8.47%
Vitamin B3:1.52mg
7.62%
Zinc:1.01mg
6.73%
Vitamin B5:0.65mg
6.51%
Vitamin B12:0.22µg
3.65%