Layered Caribbean Chicken Salad

Gluten Free
Dairy Free
Health score
9%
Layered Caribbean Chicken Salad
30 min.
10
218kcal

Suggestions


Welcome to a vibrant culinary journey with our Layered Caribbean Chicken Salad! This delightful dish is not only a feast for the eyes but also a celebration of flavors that will transport you straight to the sunny shores of the Caribbean. Perfectly gluten-free and dairy-free, this salad is an excellent choice for those with dietary restrictions, ensuring everyone can enjoy a delicious meal without compromise.

Imagine the crispness of fresh romaine lettuce layered with tender, cut-up chicken, and the hearty goodness of black beans. The addition of juicy, ripe mangoes and chopped tomatoes brings a burst of sweetness and color, making this salad as nutritious as it is visually appealing. The zesty dressing, made with lime juice, vegetable oil, and a hint of garlic, ties all the ingredients together, creating a refreshing and satisfying dish.

Ready in just 30 minutes, this salad serves up to 10 people, making it an ideal choice for gatherings, picnics, or a simple family dinner. With only 218 calories per serving, you can indulge guilt-free while enjoying a balanced meal. Whether you’re looking for a light lunch, a main course, or a dinner option, this Layered Caribbean Chicken Salad is sure to impress your guests and tantalize your taste buds. Dive into this tropical delight and savor the flavors of the Caribbean!

Ingredients

  • cups the of 1 cos lettuce 
  • cups roasted chicken cooked
  • 15 oz black beans rinsed drained canned
  • 1.5 cups tomatoes chopped
  • medium mangos ripe peeled chopped
  • 0.3 cup vegetable oil 
  • 0.3 cup juice of lime 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons sugar 
  • 0.8 teaspoon salt 
  • 0.3 teaspoon ground cinnamon 
  • cloves garlic finely chopped
  • serving hot sauce red

Equipment

  • bowl

Directions

  1. In 3-quart glass trifle bowl, layer lettuce, chicken, black beans, tomatoes and mangoes.
  2. In jar with tight-fitting lid, shake dressing ingredients.
  3. Drizzle over salad; serve immediately. Or, cover and refrigerate salad and dressing separately up to 4 hours; drizzle salad with dressing just before serving.

Nutrition Facts

Calories218kcal
Protein25.08%
Fat42.37%
Carbs32.55%

Properties

Glycemic Index
22.68
Glycemic Load
4.83
Inflammation Score
-9
Nutrition Score
13.191739009774%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.18mg
Hesperetin
0.72mg
Naringenin
0.18mg
Luteolin
0.02mg
Kaempferol
0.05mg
Myricetin
0.06mg
Quercetin
0.81mg

Nutrients percent of daily need

Calories:217.5kcal
10.88%
Fat:10.45g
16.08%
Saturated Fat:1.95g
12.21%
Carbohydrates:18.06g
6.02%
Net Carbohydrates:13.72g
4.99%
Sugar:9.03g
10.03%
Cholesterol:31.5mg
10.5%
Sodium:372.98mg
16.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.92g
27.84%
Vitamin A:2321.77IU
46.44%
Vitamin K:37.45µg
35.67%
Vitamin C:22.76mg
27.58%
Vitamin B3:4.06mg
20.32%
Folate:75.84µg
18.96%
Fiber:4.34g
17.37%
Selenium:11.32µg
16.17%
Phosphorus:145.64mg
14.56%
Vitamin B6:0.29mg
14.39%
Potassium:410.35mg
11.72%
Manganese:0.21mg
10.47%
Iron:1.66mg
9.21%
Copper:0.18mg
8.95%
Vitamin B2:0.15mg
8.73%
Magnesium:33.87mg
8.47%
Vitamin B1:0.12mg
8.16%
Vitamin E:1.14mg
7.61%
Zinc:1mg
6.69%
Vitamin B5:0.63mg
6.31%
Calcium:36.03mg
3.6%
Vitamin B12:0.12µg
2.03%