Warmer weather ushers in a craving for lighter fare. This chicken salad, with zesty mango and ginger, fits the bill for lunch or a light dinner. It is adapted from “The Best of Cooking Light.”
WARM CHICKEN SALADWITH MANGO AND GINGER
Preparation time: 45 minutes
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Marinating time: 30 minutes
Cooking time: 25 minutes
Yield: 4 servings
Dressing:
1/4 cup fresh lemon juice
2 tablespoons each: brown sugar, Thai fish sauce, see note
1 small serrano chili, seeded, minced
Salad:
2 large boneless, skinless chicken breast halves
2 shallots, thinly sliced
1/4 cup peeled fresh ginger root, cut into tiny matchsticks
1 bag (8 ounces) mixed salad greens
1/3 cup slivered fresh mint
1 teaspoon canola oil
2 large ripe mangoes, peeled, seeded, cut into thin wedges
1. For dressing, combine lemon juice, brown sugar, fish sauce and chili, stirring well to dissolve sugar. Set aside.
2. Place chicken on plate; spoon 1 tablespoon dressing over. Let marinate 30 minutes. Place shallots in small bowl; cover with cold water. Set aside 10 minutes. Drain. Pat with paper towels to remove excess moisture.
3. Combine shallots, ginger, salad greens and mint in large salad bowl. Cover with paper towel; refrigerate.
4. Heat oven to 350 degrees. Place grill pan or skillet on medium heat; heat 5 minutes. Brush pan with oil. Place chicken in pan; brown well on both sides, about 5 minutes. Put chicken in small baking dish; bake until cooked through, 15-20 minutes.
5. Remove from oven. Slice chicken thinly on diagonal. Put chicken and mango into salad bowl. Pour dressing over; toss gently.
Note: Thai fish sauce is sold in Asian markets.
Nutrition information per serving:
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Calories ………… 210 Fat ……….. 3.2 g Saturated fat .. 0.6 g
% calories from fat .. 13 Cholesterol … 35 mg Sodium …….. 750 mg
Carbohydrates …… 31 g Protein …….. 16 g Fiber ………. 3.3 g