Mexican chicken salad with mango

Give plain chicken breasts a kick with this delicious, vitamin-rich salad recipe by nutritional scientist and chef Toral Shah.


You name it, this superfood salad has it all - vitamin C, carotenoids, calcium, folate, potassium, and fibre – everything you need for a nutritious meal that is surprisingly filling, even after a workout. Adding fruit to your salads is a sure fire way to make sure you never eat the same thing every day, no matter how little time you have to throw a meal together.


Ingredients

Serves 1

For chicken

200g chicken breast fillet, chopped into 2.5cm chunks

1 tsp olive oil

½ lemon, juiced

1 garlic clove, crushed

1 tsp chipotle paste

For salad

100g tenderstem broccoli, cut into small florets

100g mango, sliced

2 spring onions, sliced on the diagonal

50g baby spinach

25g sprouted seeds (such as these from Good 4 U)

For dressing

7.5ml sherry vinegar

1 clove of garlic, crushed

10ml extra virgin olive oil


1/ Marinate the chicken in the olive oil, lemon juice, garlic and chipotle paste.

2/ Heat a frying pan and brush with a couple of drops of olive oil. Cook the tenderstem broccoli for 2 or 3 minutes – add 1 tbsp hot water to steam fry.

3/ Meanwhile, prepare the rest of the salad ingredients and mix in a large bowl except the super shoots. Arrange the cooked tenderstem broccoli on top.

4/ To make the dressing, mix all the ingredients together in a small jar.

5/ Heat a large frying pan over a high heat for 2 minutes. Remove the chicken from the marinade and season with sea salt. Cook in the hot frying pan until cooked through and golden.

6/ Add half the dressing to the salad and mix well before arranging in a plate. Arrange the chicken on top and pour over remaining dressing. Dress with the super shoots.


Nutrition: 479kcal, 54g protein, 17g fat, 28g carbs


Toral Shah is a nutritional scientist and chef - she has a BSc in Cell Biology from UCL and an MSc in Nutritional Medicine from University of Surrey. She is the founder of healthy food brand, The Urban Kitchen, and passionate about food which is delicious and nutrient dense; using seasonal and quality ingredients and helping people to enjoy incredible food and flavours everyday whilst ensuring that their health is optimised.  Toral is now working on her first book to share some of her innovative and tasty recipes.