Chicken, beans and mango 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.

It’s high in protein, very high in fibre, low fat, gut friendly and blood sugar friendly, low in salt and has no added sugars. It’s very heart friendly too.

This is a light, tasty recipe, perfect for a summer lunch or light dinner.

Nutrition rundown

• High in complex carbohydrates from potatoes, beans and peas, providing steady energy.
• Excellent source of dietary fibre, delivering over one-third of daily needs per serve, supporting gut health and blood sugar balance.
• Moderate in lean protein from poached chicken, helping with satiety and muscle repair.
• Contains healthy monounsaturated fats from avocado and olive oil.
• Provides a strong dose of potassium from potatoes, beans and leafy greens, which supports blood pressure regulation and muscle function.
• Contains natural plant phytochemicals and carotenoids from mango and spinach that help combat oxidative stress.
• Offers a balanced mix of slow-digesting starch (potatoes) and naturally occurring fruit sugars (mango), helping prevent sharp energy crashes.
• Delivers iron from spinach and peas, paired with vitamin C from mango and greens to enhance absorption.
• Includes small but beneficial amounts of omega-9 fats from olive oil and avocado, supporting cardiovascular health.
• Supplies folate from leafy greens and legumes, important for cell repair and healthy red blood cell production.
• Naturally gluten-free and minimally processed, making it suitable for those focusing on whole-food, anti-inflammatory eating patterns.
• Naturally low in sodium, making it heart-friendly.
• Rich in vitamin C, potassium and antioxidants from mango, leafy greens and beans.
• Balanced macronutrient profile suitable as a complete main meal.

Ingredients

• 12 potatoes
• 500g green beans
• 3/4 cup peas, shelled
• 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.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.