Chicken-Mango Chopped Salad with Coconut Milk Dressing

MAKES: 6 SERVINGS
SERVING SIZE: 1 1/3 CUPS
MAKES: 8 CUPS
PREP: 35 MINS
MARINATE: 1 HR TO 4 HRS
COOK: 12 MINS

 

 

 


Ingredients

1 1/2 pounds skinless, boneless chicken breast halves

1 1/4 cups unsweetened light coconut milk, divided

5 tablespoons lime juice, divided

3 tablespoons reduced-sodium soy sauce, divided

1/2 teaspoon crushed red pepper

Nonstick cooking spray

1 tablespoon almond butter

1 tablespoon honey

1/2 teaspoon Asian chile paste (sambal oelek) or Asian chili sauce (Sriracha sauce)

2 cups chopped napa cabbage

1 cup peeled and chopped mango

1 cup peeled and chopped jicama

1 cup chopped seedless cucumber

3/4 cup chopped red sweet pepper (1 medium)

1/4 cup chopped red onion

1/4 cup snipped fresh cilantro

6 tablespoons sliced almonds, toasted (see tip, page XX)


Directions
  1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine 1 cup of the coconut milk, 2 tablespoons of the lime juice, 1 tablespoon of the soy sauce, and the crushed red pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 1 to 4 hours, turning bag once or twice. Drain chicken, discarding marinade.
  2. Coat a grill pan with cooking spray; heat pan over medium heat. Add chicken; cook for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once. Chop chicken.
  3. For dressing, in a small screw-top jar combine the remaining 1/4 cup coconut milk, the remaining 3 tablespoons lime juice, the remaining 2 tablespoons soy sauce, the almond butter, honey, and Asian chile paste. Cover and shake well.
  4. In a large bowl combine chicken, cabbage, mango, jicama, cucumber, sweet pepper, red onion, and cilantro. Add dressing; toss well to coat.

From the Test Kitchen
TO SERVE SALAD IN WRAPS:

Spoon the chicken mixture onto 6 oval whole wheat wraps. Sprinkle with almonds; roll up wraps.

Nutrition analysis per serving: 368 calories, 34 g protein, 39 g carbohydrate, 11 g total fat (2 g sat. fat), 72 mg cholesterol, 9 g fiber, 12 g total sugar, 21% Vitamin A, 83% Vitamin C, 652 mg sodium, 6% calcium, 7% iron

TO SERVE SALAD IN RED SWEET PEPPER HALVES:

Cut 3 red sweet bell peppers in half. Spoon the chicken mixture into the 6 halves. Sprinkle with almonds.

Nutrition analysis per serving: 267 calories, 28 g protein, 19 g carbohydrate, 9 g total fat (2 g sat. fat), 72 mg cholesterol, 4 g fiber, 12 g total sugar, 59% Vitamin A, 209% Vitamin C, 344 mg sodium, 6% calcium, 8% iron

ICON

lower carb


Nutrition Facts (Chicken-Mango Chopped Salad with Coconut Milk Dressing)

Per serving: 248 kcal , 9 g fat (2 g sat. fat , 2 g polyunsaturated fat , 4 g monounsaturated fat ), 72 mg chol. , 342 mg sodium , 16 g carb. , 3 g fiber , 10 g sugar , 27 g pro.