Warm Chicken Salad with Mango Dressing

Difficulty | Serves 6 | Book 4

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DRESSING
1 x 425g can mango slices in natural juice
1 teaspoon soy sauce 43% less salt
¼ teaspoon fish sauce
2 teaspoons sweet chilli sauce

SALAD
1 lettuce
1 punnet cherry tomatoes
24 slices cucumber
½ large capsicum thinly sliced
1 small Spanish onion thinly sliced

CHICKEN
2 teaspoons Cajun seasoning
1 teaspoon salt-reduced chicken stock powder
2 teaspoons dried onion flakes
500g chicken tenderloins
cooking spray

Per serve
FatTotal2.3g
Saturated0.6g
Fibre3.4g
Protein30.3g
CarbsTotal15.1g
Sugar12.7g
Sodium395mg
Kilojoules858 (cals 205)
GI RatingLow

Method

  1. Dressing: Drain mango slices, reserve juice for dressing. Dice a quarter of the mangoes, leave to one side. Puree remaining mango slices with ¼ cup of the reserved juice.
  2. Add mango puree, soy, fish and sweet chilli sauces into a small mixing bowl. Add diced mango, combine well. Leave to one side.
  3. Salad: Wash and prepare salad ingredients and divide onto six dinner plates or bowls. Leave to one side.
  4. Chicken: Place Cajun seasoning, stock powder and onion flakes into a medium sized plastic freezer bag. Add chicken tenderloins and coat well with seasonings.
  5. Fry chicken fillets in a large non-stick frypan that has been generously coated with cooking spray until cooked. Place fillets on top of salad, then pour dressing over each serve.

Chicken and dressing are suitable to be frozen.

Dietitian's tip

A tasty way to include salad into your meal plan.

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