Mango Chicken Salad

Gluten Free
Dairy Free
Health score
18%
Mango Chicken Salad
45 min.
6
359kcal

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Are you ready to elevate your lunch or dinner game with a vibrant and refreshing dish? Look no further than this delightful Mango Chicken Salad! Perfectly gluten-free and dairy-free, this salad is not only a feast for the eyes but also a wholesome meal that will leave you feeling satisfied and energized.

Imagine tender, shredded chicken mingling with the sweet, juicy flavors of ripe mango, all brought together by a zesty dressing of mango nectar and rice vinegar. The addition of crunchy pecans adds a delightful texture, while fresh mint leaves infuse the dish with a burst of aromatic freshness. This salad is a celebration of flavors and textures that will transport your taste buds to a tropical paradise.

With a preparation time of just 45 minutes, this recipe serves six, making it an ideal choice for family gatherings or meal prep for the week ahead. Each serving is packed with 359 calories, ensuring you enjoy a nutritious meal without compromising on taste. Whether you’re looking for a light lunch, a main course, or a satisfying dinner, this Mango Chicken Salad is sure to impress. So grab your ingredients and get ready to whip up a dish that’s as delicious as it is healthy!

Ingredients

  • oz brown and rice mix wild with seasonings
  • cups skinned chicken shredded cooked
  • 0.3 cup mint leaves fresh chopped
  • lb firm-ripe mango 
  • 0.7 cup apricot-mango nectar refrigerated canned
  • servings mint sprigs 
  • 0.5 cup pecans coarsely chopped
  • 0.5 cup rice vinegar 
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan

Directions

  1. In a 3- to 4-quart pan over medium-low heat, stir pecans often until lightly browned, 3 to 4 minutes.
  2. Pour into a small bowl.
  3. In the same pan, cook rice in water as directed on package, until tender to bite, about 25 minutes. Reserve seasoning packets for another use.
  4. Meanwhile, slice mango lengthwise down each side of pit to remove fleshy cheeks. On the flesh side of each cheek, cut down to the peel (but not through it) in a crosshatch pattern to make 3/4-inch cubes. With a large metal spoon, scoop cubes from peel. Also trim fruit off pit and dice it.
  5. Mix mango nectar and vinegar.
  6. Add to warm or cool rice and mix lightly.
  7. Add pecans, mango, chicken, and chopped mint; gently mix.
  8. Add salt and pepper to taste.
  9. Spoon into bowl and garnish with mint sprigs.

Nutrition Facts

Calories359kcal
Protein21.76%
Fat27.75%
Carbs50.49%

Properties

Glycemic Index
28.42
Glycemic Load
21.45
Inflammation Score
-8
Nutrition Score
20.440869600877%

Flavonoids

Cyanidin
1.05mg
Delphinidin
0.68mg
Pelargonidin
0.02mg
Catechin
1.96mg
Epigallocatechin
0.51mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.21mg
Eriodictyol
1.08mg
Hesperetin
0.36mg
Apigenin
0.2mg
Luteolin
0.46mg
Kaempferol
0.04mg
Myricetin
0.05mg

Nutrients percent of daily need

Calories:359.3kcal
17.97%
Fat:11.13g
17.12%
Saturated Fat:1.66g
10.36%
Carbohydrates:45.58g
15.19%
Net Carbohydrates:41.85g
15.22%
Sugar:14.18g
15.76%
Cholesterol:74.92mg
24.97%
Sodium:269.15mg
11.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.64g
39.28%
Manganese:1.95mg
97.25%
Vitamin C:32.97mg
39.96%
Vitamin B3:6.73mg
33.63%
Vitamin B6:0.66mg
33.05%
Phosphorus:286.97mg
28.7%
Selenium:18.84µg
26.91%
Vitamin A:1183.66IU
23.67%
Magnesium:94.6mg
23.65%
Vitamin B1:0.31mg
20.79%
Copper:0.36mg
17.95%
Vitamin B5:1.77mg
17.69%
Zinc:2.49mg
16.59%
Fiber:3.73g
14.92%
Potassium:485.84mg
13.88%
Folate:51.16µg
12.79%
Vitamin B2:0.21mg
12.15%
Iron:1.95mg
10.82%
Vitamin B12:0.5µg
8.41%
Vitamin E:1.01mg
6.72%
Vitamin K:6µg
5.72%
Calcium:48.89mg
4.89%
Source:My Recipes