Chicken- Aam Ka Salad

    Chicken- Aam Ka Salad

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    1hr20min


    2 people made this

    About this recipe: Mango, chicken and aloo tossed with an orange-mustard dressing in a great tasting, healthy and filling salad.

    Ingredients
    Serves: 4 

    • 1 garlic clove, crushed
    • 1 tsp grated fresh ginger
    • 1 tbsp light soy sauce
    • 2 tsp sunflower oil
    • 2 skinless boneless chicken breasts (fillets), about 170 g each
    • 800 g new potatoes, scrubbed
    • 2 large sprigs of fresh mint
    • 125 g asparagus spears
    • 1 ripe mango, peeled and sliced
    • 150 g mixed baby salad leaves, such as spinach, lettuces etc
    • Fresh orange dressing
    • ½ tsp finely grated orange zest
    • 1 tbsp orange juice
    • 1 tsp Dijon mustard
    • 2 tbsp sunflower oil
    • 1 tbsp walnut oil
    • salt and pepper

    Directions
    Prep:45min  ›  Cook:35min  ›  Ready in:1hr20min 

    1. Put the garlic, ginger, soy sauce and sunflower oil in a bowl and whisk together. Add the chicken breasts and turn to coat both sides, then leave to marinate for 15 minutes.
    2. Put the potatoes in a saucepan, pour over boiling water to cover and add the mint sprigs. Cook for 15–20 minutes or until tender. At the same time, put the asparagus in a steamer basket or metal colander, cover and set over the pan of potatoes to steam. Cook thin spears for 4–5 minutes, thick spears 8–10 minutes, or until just tender. Drain the potatoes (discard the mint) and leave until cool enough to handle, then cut into thick slices. Cut the asparagus diagonally into 6 cm (2½ in) lengths.
    3. Preheat the grill to moderate. Remove the chicken from the marinade and place it on the grill rack. Grill for about 15 minutes, brushing frequently with the marinade and turning once, until cooked through and the juices run clear when the chicken is pierced with the tip of a knife. Leave to rest for 3–4 minutes, then slice.
    4. To make the dressing, put the orange zest and juice, mustard and sunflower and walnut oils in a large serving bowl, and whisk together until slightly thickened. Season with salt and pepper to taste.
    5. Transfer the warm sliced chicken, potatoes and asparagus to the serving bowl and gently toss together to coat with the dressing. Add the mango and salad leaves and toss gently again. Serve immediately, while still warm.

    Plus points

    Mango is an excellent source of vitamin C and beta-carotene, both antioxidants that help to protect against damage by free radicals. Due to the beta-carotene content, mango is also one of the best fruit sources of vitamin A, providing more than 50% of the daily needs in half a large fruit. * Chicken is an excellent source of protein, and by removing the skin, the fat content is kept low. It also contains B vitamins. * Although potatoes contain much less vitamin C than fruit and other vegetables, they are an important source of this vitamin in the diet because they are eaten in such large quantities.

    Some more ideas

    To save time, buy cooked or smoked chicken breasts. Remove the skin and slice. * For a sharper citrus dressing, use lime zest and juice instead of orange. * Make a turkey salad with fresh blueberries. Use turkey breast fillets, and marinate and grill as for the chicken in the main recipe. Cut 900 g (2 lb) new potatoes into 2 cm (¾ in) dice and cook in boiling salted water for 10 minutes or until just tender. Drain well and toss with the warm turkey slices in the fresh orange dressing. Put 150 g (5½ oz) blueberries in a small pan with 1 tbsp balsamic vinegar and 2 tsp clear honey. Gently bubble for 3–4 minutes or until the blueberries are tender. Add the salad leaves to the turkey and potato mixture and gently toss together, then drizzle over the warm blueberries.

    Each serving provides

    B1, B6, C, E, folate, niacin * A, potassium, zinc * B2, iron

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