Indian-Spiced Chicken Salad

Gluten Free
Dairy Free
Very Healthy
Health score
99%
Indian-Spiced Chicken Salad
45 min.
4
574kcal

Suggestions

Ingredients

  • cups torn boston lettuce leaves 
  • 0.5 pint cherry tomatoes halved
  • tablespoon coriander seeds 
  • 1.5 teaspoons cumin seeds 
  • 0.5 teaspoon fennel seeds 
  • 0.3 teaspoon fenugreek 
  •  garlic cloves thinly sliced
  • 0.3 pound green beans 
  • pinch ground turmeric 
  • servings kosher salt and pepper freshly ground
  • tablespoons juice of lemon fresh
  • 0.5 teaspoon mustard seeds 
  • tablespoons olive oil extra-virgin
  • pound papaya --peeled red ripe
  • tablespoons tawny port 
  • 0.3 cup roasted cashews chopped
  •  shallots minced
  • 24 ounces chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • sauce pan
  • baking pan
  • grill
  • grill pan

Directions

  1. In a small skillet, toast the whole spices over moderate heat for 1 minute.
  2. Let cool completely, then coarsely grind.
  3. In a large, shallow baking dish, mix 1 tablespoon plus 2 teaspoons of the ground spices with 2 tablespoons of the olive oil, the port, garlic, turmeric, 1/4 teaspoon of salt and 1/2 teaspoon of pepper.
  4. Add the chicken breasts and turn to coat. Cover and refrigerate for 2 hours or overnight.
  5. Mix the remaining ground spices with the lemon juice, shallot and the remaining 3 tablespoons of olive oil and season with salt and pepper.
  6. In a saucepan of boiling salted water, cook the green beans for 3 minutes.
  7. Drain and refresh under cold water. Pat dry and cut into 2-inch lengths.
  8. Light a grill or preheat a grill pan.
  9. Remove the chicken breasts from the marinade; discard the garlic. Grill the chicken over moderately high heat until cooked through, about 4 minutes per side.
  10. Let rest for 5 minutes, then cut in to 1 1/2-inch chunks.
  11. In a large bowl, toss the lettuce with the papaya, tomatoes, green beans, chicken and the dressing.
  12. Sprinkle with the cashews and serve.

Nutrition Facts

Calories574kcal
Protein31.54%
Fat44.59%
Carbs23.87%

Properties

Glycemic Index
44.94
Glycemic Load
7.03
Inflammation Score
-10
Nutrition Score
53.055652654689%

Flavonoids

Petunidin
0.5mg
Delphinidin
0.29mg
Malvidin
7.11mg
Peonidin
0.29mg
Catechin
0.74mg
Epicatechin
0.57mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.03mg
Luteolin
0.09mg
Kaempferol
0.24mg
Myricetin
0.09mg
Quercetin
14.31mg

Nutrients percent of daily need

Calories:573.66kcal
28.68%
Fat:29.26g
45.02%
Saturated Fat:4.72g
29.48%
Carbohydrates:35.25g
11.75%
Net Carbohydrates:25.58g
9.3%
Sugar:17.61g
19.56%
Cholesterol:108.86mg
36.29%
Sodium:437.95mg
19.04%
Alcohol:1.15g
100%
Alcohol %:0.16%
100%
Protein:46.58g
93.17%
Vitamin K:515.83µg
491.27%
Vitamin A:17295.55IU
345.91%
Vitamin C:109.83mg
133.13%
Folate:423.46µg
105.87%
Vitamin B3:20.66mg
103.29%
Vitamin B6:1.87mg
93.55%
Selenium:61.23µg
87.48%
Potassium:2293.78mg
65.54%
Manganese:1.27mg
63.27%
Phosphorus:628.56mg
62.86%
Iron:9.18mg
50.99%
Magnesium:183.73mg
45.93%
Fiber:9.66g
38.65%
Vitamin B5:3.67mg
36.72%
Vitamin B2:0.57mg
33.69%
Vitamin B1:0.49mg
32.91%
Vitamin E:4.65mg
30.98%
Copper:0.53mg
26.43%
Calcium:245.18mg
24.52%
Zinc:2.99mg
19.96%
Vitamin B12:0.34µg
5.67%
Vitamin D:0.17µg
1.13%
Source:My Recipes