Avocado, Mango and Grilled Chicken Salad

161 Reviews
99% would make this recipe again

Chicken, mango and avocado in a sesame seed oil vinaigrette.

Sesame seed oil adds a pleasant nutty taste to this salad, but because of its full flavour, it is preferable not to overdo it.

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Preparation : 20 min Cooking : 10 min
490 calories/serving

Ingredients

1/4 red onions, thinly sliced 40 g
1 chicken breasts, boneless, skinless 300 g
1 tbsp milk, partly skimmed, 2% 15 mL
1 tbsp yogurt, plain, 2% 16 g
1/4 tsp curry powder 1 g
1 1/2 tbsp rice vinegar 23 mL
2 tbsp canola oil 30 mL
1/2 tsp sesame seed oil 2.5 mL
1 mangoes, diced 300 g
1 avocados, diced 170 g
1 green onions/scallions, sliced
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Thinly slice the onion, then soak it in a small bowl filled with water and a few drops of vinegar. Set aside while preparing the rest of the salad or leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Preheat the grill or the broiler.
  3. In a bowl, mix well the yogurt, milk and curry. Brush the chicken breasts with this mixture, then grill or broil 10 cm from the heat. Cook for about 10-12 min, turning them once. They are ready when the meat loses its pink colour. Take out of the oven, add salt and pepper, then slice into strips. Set aside.
  4. While the chicken is cooking, mix the rice vinegar, salt, pepper, canola and sesame oil in a large bowl. Whisk using a fork until the vinaigrette is well emulsified. Drain the onion and add it to the bowl.
  5. Cut the mangoes in half, without peeling them, slicing near the large oval pit. Using a knife, make check pattern incisions (about 1 cm wide) in the flesh without cutting through the skin. Gently press the scored halves to turn them inside out and then cut off the cubes of fruit from the peel. Trim the rest of the fruit off the pit. Place the mango pieces in the bowl.
  6. Cut the avocados in half and remove the stone, then using a melon-baller, spoon out small balls and add them to the bowl. If a melon-baller is not available, simply dice the avocados.
  7. Add the chicken and sliced green onions, then toss delicately to coat well with the vinaigrette. Serve right away.

Observations

Avocados should be prepared and added to the salad at the very last minute to avoid darkening.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

490

Fat

27 g

42 %

Saturated 3.4 g
+ Trans 0.3 g

18 %

Cholesterol

90 mg

Sodium

70 mg

3 %

Carbohydrate

28 g

9 %

Fibre

7 g

27 %

Sugars

18 g

Net Carbs

21 g

Protein

37 g

Vitamin A

13 %

Vitamin C

64 %

Calcium

6 %

Iron

15 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Vitamin B12, Vitamin B2, Zinc
Source of  :
Calcium, Iron, Manganese, Omega-3, Vitamin A, Vitamin B1, Vitamin D
Low  :
Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 4
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

161 Reviews (154 with rating only) 99% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
september 17, 2008 | I would make this recipe again

Much, much better than what I had imagined. Never used sesame seed oil and love it. But do not add too much: it is very intense. Will do it again. Even my kids love it.

Useful 9
Anonyme
october 20, 2021 | I would make this recipe again

Called for a bit too much onion for my guests, however with that cut in half it is a very tasty salad. Nice with the sesame oil, however it is very strong if you add even a tiny bit too much.

Useful 3
september 24, 2008 | I would make this recipe again

Very very good. The only thing I changed, was that I cooked the onion, so they would not taste too strongly, as my husband does not like onion. He also told me he did not like avocado and was so-so about mango. He ate his plate and asked for more. I guess he does like Mango and Avocado after all!!

Useful 1

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