Tropical Chicken Salad

Gluten Free
Dairy Free
Health score
12%
Tropical Chicken Salad
25 min.
4
230kcal

Suggestions


Looking for a refreshing and vibrant dish that’s perfect for lunch or dinner? Look no further than this Tropical Chicken Salad! Bursting with flavors and colors, this salad is not only gluten-free and dairy-free, but it also comes together in just 25 minutes, making it an ideal choice for busy weeknights or leisurely weekend meals.

The star of this dish is the tender, blackened chicken, marinated in a zesty seasoning blend that adds a delightful kick. Paired with sweet, juicy mango and crisp red bell pepper, each bite is a tropical escape that will transport your taste buds to a sun-soaked paradise. The mixed baby salad greens provide a fresh and crunchy base, while the raspberry vinaigrette adds a tangy sweetness that ties all the flavors together beautifully.

This Tropical Chicken Salad is not just a feast for the eyes; it’s also a nutritious option, with a balanced caloric breakdown that makes it a guilt-free indulgence. With 230 calories per serving, it’s packed with protein, healthy fats, and just the right amount of carbs to keep you energized throughout the day. Whether you’re serving it as a main course or as a side dish, this salad is sure to impress your family and friends. Dive into this deliciously healthy recipe and enjoy a taste of the tropics!

Ingredients

  • oz the salad mixed (4 cups)
  • cup mangos diced pitted peeled
  • 0.7 cup raspberry vinaigrette 
  • 0.5 cup bell pepper red chopped
  • tablespoons blackened seasoning 
  • lb chicken breast boneless skinless cut into 1/2-inch strips
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • paper towels
  • ziploc bags

Directions

  1. Place chicken in heavy-duty resealable food-storage plastic bag.
  2. Sprinkle seasoning blend over chicken; seal bag and shake until chicken is evenly coated.
  3. In 10-inch nonstick skillet, heat oil over medium-high heat.
  4. Add chicken; cook 7 to 10 minutes, stirring frequently, until no longer pink in center.
  5. Remove chicken from skillet; drain on paper towels.
  6. In large bowl, toss salad greens, mango, onion and bell pepper; divide among 4 plates. Top with chicken.
  7. Drizzle with vinaigrette.

Nutrition Facts

Calories230kcal
Protein44.21%
Fat26.12%
Carbs29.67%

Properties

Glycemic Index
20.94
Glycemic Load
3.09
Inflammation Score
-8
Nutrition Score
17.292608525442%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Luteolin
0.12mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:230.47kcal
11.52%
Fat:6.57g
10.11%
Saturated Fat:1.21g
7.59%
Carbohydrates:16.81g
5.6%
Net Carbohydrates:15.76g
5.73%
Sugar:14.79g
16.44%
Cholesterol:72.57mg
24.19%
Sodium:1021.31mg
44.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.04g
50.08%
Vitamin B3:12.48mg
62.4%
Vitamin C:48.44mg
58.71%
Selenium:36.7µg
52.42%
Vitamin B6:0.98mg
49.05%
Vitamin A:1466.06IU
29.32%
Phosphorus:262.57mg
26.26%
Vitamin B5:1.8mg
17.99%
Potassium:589.12mg
16.83%
Folate:43.95µg
10.99%
Magnesium:39.74mg
9.94%
Vitamin B2:0.16mg
9.57%
Vitamin K:9.12µg
8.69%
Vitamin E:1.16mg
7.73%
Vitamin B1:0.1mg
6.99%
Manganese:0.12mg
5.8%
Zinc:0.82mg
5.44%
Copper:0.1mg
4.86%
Iron:0.79mg
4.39%
Fiber:1.05g
4.2%
Vitamin B12:0.23µg
3.78%
Calcium:16.12mg
1.61%