Healthy living
Healthy eating
Chicken and mango salad
This is a good 'tangy' way to serve chicken and lifts it into something special without a lot of cost or bother
Serves
Four
Ingredients4 chicken breasts with the skin removed
Topping:
4 tablespoons mango chutney
2 cloves garlic - crushed
1 tablespoon light soy sauce
1 tablespoon lemon juice
1 tablespoon caster sugar
1 tablespoon ground ginger
Salad
Salad leaves in variety - (see note at end)
1 large ripe mango - peeled and thinly sliced
Dressing
2 tablespoons balsamic vinegar
4 tablespoons good olive oil
2 tablespoons walnut oil
1 pinch dry mustard
A little salt and black pepper to taste
1. Place the chicken breasts in one layer in a roasting tin. In a small bowl stir together the ingredients for the topping.
2. Spread this evenly over the chicken breasts and leave at room temperature for about 30 minutes. Then roast them at 220 C, (425 F) (gas 7) for about 25 minutes until cooked through. Baste 2 or 3 times during cooking. Test whether they are cooked by inserting the tip of a sharp knife into the chicken. Leave chicken till cold before serving.
3. Meanwhile shake all the dressing ingredients together in a screw topped jar for about a minute until it thickens bit. Place the salad leaves and the sliced mango in a bowl and gently toss in the dressing.
4. Arrange the salad on a large flat dish and arrange the chicken breasts on top.
Nutritional Values
Calories 424
Fat 25 g
Cooking Tip
While individual salad ingredients are usually best bought separately, a bought pack of mixed, coloured leaves is often the most economical way for you to get a variety of leaves for this recipe.
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.