Roast Chicken and Mango Salad with Yogurt

Gluten Free
Health score
30%
Roast Chicken and Mango Salad with Yogurt
45 min.
6
299kcal

Suggestions


If you're looking to elevate your lunch or dinner experience with a vibrant and nutritious dish, look no further than this Roast Chicken and Mango Salad with Yogurt. This delightful salad combines the tender, savory flavors of roast chicken with the tropical sweetness of fresh mango, creating a mouthwatering balance that is sure to impress your guests or simply indulge yourself.

This recipe is not only gluten-free, but it's also a breeze to prepare, ready in just 45 minutes! Perfect for serving six people, it's an excellent choice for family gatherings, potlucks, or even as a special treat at home. The use of fresh arugula adds a peppery kick that complements the sweet mango and tangy yogurt beautifully.

Each bite is a delightful explosion of flavor, with hints of nigella seeds or cumin and a touch of curry powder that brings warmth to the dish. Topped off with a luscious drizzle of creamy yogurt and a sprinkle of nigella seeds, this salad not only looks stunning on the plate but also packs a nutritious punch with 299 calories per serving, making it a balanced choice for any meal.

So, gather your ingredients and let the cooking adventure begin! Whether you're in the mood for a refreshing side dish, a lovely lunch, or a satisfying main course, this Roast Chicken and Mango Salad is sure to become a favorite in your culinary repertoire.

Ingredients

  • ounce arugula 
  • teaspoon cumin seeds 
  • tablespoon curry powder 
  • tablespoon juice of lemon fresh
  • large peaches pitted peeled halved sliced
  • tablespoons mango chutney finely chopped
  • tablespoons olive oil extra virgin extra-virgin
  • servings yogurt plain
  • cups roasted chicken shredded
  • 1.5 teaspoons water ()

Equipment

  • bowl
  • whisk

Directions

  1. Whisk first 4 ingredients and 1 1/2 teaspoons water in small bowl to blend.
  2. Add more water by teaspoonfuls if dressing is too thick. Season to taste with salt and pepper.
  3. Place arugula in large bowl.
  4. Add half of dressing and toss to coat.
  5. Divide arugula among plates. Scatter chicken and mango over each serving.
  6. Drizzle with remaining dressing. Top each serving with dollop of yogurt; sprinkle with nigella seeds.
  7. * Pungent and peppery seeds (alsocalled kolonji or black onion seeds); available at Indian markets and from adrianascaravan.com.

Nutrition Facts

Calories299kcal
Protein41.04%
Fat46.26%
Carbs12.7%

Properties

Glycemic Index
22.88
Glycemic Load
3.67
Inflammation Score
-6
Nutrition Score
14.183913189432%

Flavonoids

Cyanidin
0.56mg
Catechin
1.43mg
Epigallocatechin
0.3mg
Epicatechin
0.68mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.02mg
Kaempferol
8.31mg
Quercetin
2.07mg

Nutrients percent of daily need

Calories:299.01kcal
14.95%
Fat:15.19g
23.38%
Saturated Fat:3.13g
19.59%
Carbohydrates:9.38g
3.13%
Net Carbohydrates:8.12g
2.95%
Sugar:6.34g
7.04%
Cholesterol:87.52mg
29.17%
Sodium:101.88mg
4.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.33g
60.66%
Vitamin B3:9.56mg
47.79%
Selenium:29.74µg
42.49%
Vitamin K:31.86µg
30.34%
Vitamin B6:0.52mg
25.94%
Phosphorus:250.89mg
25.09%
Vitamin A:717.84IU
14.36%
Iron:2.45mg
13.6%
Zinc:2.02mg
13.49%
Vitamin B5:1.29mg
12.93%
Vitamin B2:0.21mg
12.5%
Potassium:421.64mg
12.05%
Magnesium:42.32mg
10.58%
Vitamin E:1.57mg
10.44%
Manganese:0.17mg
8.52%
Folate:33.43µg
8.36%
Vitamin C:6.44mg
7.81%
Calcium:64.43mg
6.44%
Vitamin B1:0.1mg
6.43%
Copper:0.13mg
6.28%
Vitamin B12:0.34µg
5.74%
Fiber:1.26g
5.05%
Source:Epicurious