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 perfectly balances flavor and nutrition? Look no further than this Tropical Chicken Salad! Bursting with the sweetness of ripe mango and the crunch of fresh bell peppers, this salad is not only a feast for the eyes but also a delightful treat for your taste buds. With its gluten-free and dairy-free features, it caters to a variety of dietary preferences, making it an ideal choice for lunch, dinner, or any gathering.

In just 25 minutes, you can whip up a satisfying meal that serves four, all while keeping the calorie count at a light 230 kcal per serving. The star of this dish is the perfectly seasoned chicken, cooked to juicy perfection and tossed atop a bed of mixed baby greens. The addition of raspberry vinaigrette adds a tangy twist that complements the tropical flavors beautifully.

This Tropical Chicken Salad is not just a meal; it's an experience that transports you to a sunny paradise with every bite. Whether you're enjoying it on a warm summer day or looking for a quick weeknight dinner, this salad is sure to impress. So grab your ingredients and get ready to indulge in a dish that’s as nutritious as it is delicious!

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%