Gluten-Free Layered Caribbean Chicken Salad

Gluten Free
Health score
37%
Gluten-Free Layered Caribbean Chicken Salad
30 min.
6
404kcal

Suggestions


Welcome to a tropical escape right in your kitchen with our Gluten-Free Layered Caribbean Chicken Salad! This vibrant dish is not only a feast for the eyes but also a delightful blend of flavors that will transport you to sun-soaked beaches and swaying palm trees. Perfect for lunch, dinner, or any gathering, this salad is a crowd-pleaser that caters to gluten-free diets without compromising on taste.

Imagine layers of crisp romaine lettuce, tender cubed chicken, and juicy mango, all harmoniously combined with a zesty piña colada yogurt dressing that adds a refreshing twist. The Caribbean jerk seasoning infuses the chicken with a warm, spicy kick, while the creamy Monterey Jack and Cheddar cheeses provide a rich, satisfying texture. Topped with crunchy cashews and fresh green onions, each bite is a delightful contrast of flavors and textures.

Ready in just 30 minutes, this salad is not only quick to prepare but also packed with nutrients, making it a wholesome choice for any meal. With approximately 404 calories per serving, it’s a guilt-free indulgence that will leave you feeling satisfied and energized. Whether you're hosting a summer barbecue or simply looking for a quick weeknight dinner, this Gluten-Free Layered Caribbean Chicken Salad is sure to impress your family and friends!

Ingredients

  • oz yogurt yoplait®
  • 1.5 tablespoons juice of lime 
  • teaspoon walkerswood jamaican jerk seasoning dry ()
  • cups the of 1 cos lettuce shredded
  • cups roasted chicken cubed cooked
  • oz monterrey jack cheese shredded
  • 15 oz black beans rinsed drained canned
  • 1.5 cups mangos fresh diced ripe peeled
  • 0.5 cup plum tomatoes seeded chopped (Roma) (1 to 2 medium)
  • oz cheddar cheese shredded
  • 0.5 cup spring onion thinly sliced (8 medium)
  • 0.5 cup cashew pieces 

Equipment

  • bowl

Directions

  1. In small bowl, mix dressing ingredients until well blended.
  2. In 3- or 4-quart clear glass serving bowl, layer salad ingredients in order listed, except cashews. Spoon dressing evenly over salad; sprinkle cashews over top.

Nutrition Facts

Calories404kcal
Protein28.14%
Fat46.86%
Carbs25%

Properties

Glycemic Index
36.66
Glycemic Load
4.33
Inflammation Score
-10
Nutrition Score
24.163043613019%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.15mg
Luteolin
0.02mg
Kaempferol
0.16mg
Myricetin
0.05mg
Quercetin
1.54mg

Nutrients percent of daily need

Calories:403.61kcal
20.18%
Fat:21.42g
32.95%
Saturated Fat:9.63g
60.19%
Carbohydrates:25.71g
8.57%
Net Carbohydrates:18.73g
6.81%
Sugar:8.84g
9.83%
Cholesterol:74.41mg
24.8%
Sodium:568.64mg
24.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.94g
57.87%
Vitamin A:3225.95IU
64.52%
Vitamin K:49.65µg
47.29%
Phosphorus:449.46mg
44.95%
Calcium:365.19mg
36.52%
Selenium:23.72µg
33.88%
Folate:116.07µg
29.02%
Vitamin C:23.46mg
28.44%
Fiber:6.98g
27.93%
Copper:0.49mg
24.67%
Vitamin B3:4.83mg
24.17%
Vitamin B2:0.4mg
23.69%
Manganese:0.46mg
23.03%
Magnesium:91.65mg
22.91%
Zinc:3.32mg
22.11%
Vitamin B6:0.41mg
20.4%
Potassium:677.87mg
19.37%
Iron:3.34mg
18.56%
Vitamin B1:0.23mg
15.49%
Vitamin B5:1.05mg
10.51%
Vitamin B12:0.6µg
9.96%
Vitamin E:0.99mg
6.63%
Vitamin D:0.26µg
1.7%