Health

Grilled Chicken Salad With Avocado and Mango

grilled-chicken-salad Photo: Leigh Beisch

Ingredients

  • 2 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 2 tablespoons mango chutney
  • 1 tablespoon low-sodium soy sauce
  • 3/4 teaspoon grated peeled fresh ginger
  • 4 (4-ounce) skinless, boneless chicken-breast halves
  • Cooking spray
  • 8 cups mixed salad greens
  • 1 cup diced peeled mango
  • 3/4 cup diced peeled avocado

Preparation


1. Prepare grill.

2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate; spoon 2 tablespoons oil mixture over chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes.

3. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips.

4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.

Andrea''s Wine Pick: A California Fumd Blanc offers the perfect balance to complement the tangy dressing. Look for Dry Creek from California ($12) or Hogue from Washington ($8).--Andrea Immer Robinson


  • Prep Time:
  • Cook Time:

  • This grilled chicken salad is the perfect quick and easy dinner choice for a busy weeknight. With less than 200 calories per serving, it''s a wonderfully refreshing and healthy meal.
  • Yield: 4 servings (serving size: 1 chicken breast plus 2 cups salad)

Nutritional Information

Calories per serving: 185
Fat per serving: 8g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 1g
Protein per serving: 8g
Carbohydrate per serving: 24g
Fiber per serving: 5g
Cholesterol per serving: 3mg
Iron per serving: 3mg
Sodium per serving: 203mg
Calcium per serving: 112mg

Good to Know

Who says salads have to be boring? Dress up leafy greens, which are rich in folate and vitamin C, with protein-packed grilled chicken, antioxidant-rich mango and avocados, which are a great source of heart-healthy monounsaturated fats.