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Thursday, July 27, 2017

Mango Chicken Salad With Mango Dressing

JUN 1, 2005

Mangoes are a perfect match with chicken. They can perk up a tired salad, go into barbecue sauces or top a club sandwich. Here, the mango is used two ways to make a salad that can be sold solely on taste but also has good looks and good nutritional value.

The great look comes from the combined colors of the ingredients and the way they are cut. The vegetables, fruit and chicken should be cut into thin strips about 2 inches long, resembling thin french fries.

The good-for-you trick here is the use of the mango in the dressing. Pureed fresh mango creates a dressing that requires far less oil than a traditional vinaigrette, and it's delicious.



1 medium or large cucumber, peeled, seeded and cut into 2-inch-long sticks
1 large red bell pepper, seeded and thinly sliced
1 large (12 ounces) mango, peeled and cut into 2-inch-long strips*
3 scallions, white and green parts, thinly sliced
1 1/2 pounds boneless, skinless chicken breasts, sliced or pounded into thin cutlets
Freshly ground black pepper
1 to 2 teaspoons olive oil, or as needed
1 to 2 large (12 ounces) mangoes, peeled, flesh cut away from the pit*
1 teaspoon honey
1/4 cup orange juice, or more as needed
2 tablespoons white wine vinegar
1 tablespoon olive oil
Freshly ground black pepper

To prepare mango


For the salad: In a bowl large enough to hold all the ingredients, combine the cucumber, bell pepper and mango strips with all but a tablespoon of the sliced scallion. Reserve the remaining scallions for a garnish. Set aside.

Season the chicken cutlets with salt and pepper to taste. In a large saute pan, preferably nonstick, over medium-high heat, heat just enough oil to coat the bottom. Add the chicken cutlets; it may be necessary to do this in two batches. Saute, turning once until the cutlets are cooked through and nicely browned. It should take about 3 to 4 minutes on each side, depending on the thickness of the cutlets.

Remove the cutlets from the pan and slice into strips similar in size to the vegetables, about 2 inches long. Add to the vegetable mixture. Set aside.

For the dressing: In a blender, combine the mango flesh, honey, orange juice, vinegar, oil and salt and pepper to taste. Blend until smooth. If the dressing is too thick, add more orange juice, one tablespoon at a time, until the dressing is the desired consistency. It should be thick but pourable.

To assemble, add the dressing to the chicken and vegetables. Toss to coat. Garnish with the reserved scallions and freshly ground black pepper, if desired. Serve immediately.

Rating *****[1]


Adapted from former Food section recipe editor Stephanie Witt Sedgwick.

Tested by Stephanie Witt Sedgwick.

Nutritional Facts
Calories per serving: 265
% Daily Values*
Total Fat: 6g 9%
Saturated Fat: 1g 5%
Cholesterol: 64mg 21%
Sodium: 218mg 9%
Total Carbohydrates: 26g 9%
Dietary Fiber: 3g 12%
Sugar: n/a
Protein: 27g

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