Chicken, Bean and Mango Salad
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Makes: 4 portions
Preparation Time: 35 mins
Cooking Time: 15 mins
Ingredients
12 potatoes
500g green beans
1 small avocado, seeded, peeled and cut into 2cm pieces
1 small mango, peeled and cut into 2cm pieces
1/2 poached chicken
1 bunch rocket, shredded
1 bunch baby spinach leaves
2 Tbsp coriander leaves
1 Tspn extra virgin olive oil
1 Tspn lemon juice
Method
1. Cook potatoes uncovered, in simmering hot water until they are tender.
2. Drain the potatoes, let them cool and then cut into small pieces (about 2cm).
3. Cook the peas in simmering hot water until they are tender (about 3 minutes).
4. Drain the peas, set them aside and let them cool.
5. Combine potatoes and beans.
6. Div id the potatoes and beans among the 4 plates.
7. Top with the avocado and mango.
8. Toss the rocket, baby spinach, coriander with the olive oil and lemon and season to taste with salt.
9. Add the salad to each plate in equal portions.
10. Remove the skin from the chicken and shred it into small pieces.
11. Place the chicken into the centre of the salad.
This recipe is fresh, light and very easy to prepare and is very high in dietary fibre, relatively low in fat and is full of antioxidants, vitamins and minerals. You can substitute prawns instead of the chicken if desired.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 834 | 41.7% |
| Calories from fat | 126 | 15.1% |
| Total fat | 14 g | 21.8% |
| Saturated fat | 2.7 g | 14.1% |
| Cholesterol | 116 mg | 38.9% |
| Sodium | 152 mg | 6.3% |
| Carbohydrate | 123.0 g | 54.7% |
| Dietary fibre | 24.1 g | 80.3% |
| Sugars | 17.3 g | n/a |
| Protein | 58.1 g | 38.7% |
