Vibrant Grilled Chicken and Mango Salad Recipe
When I want a refreshing and light meal that still satisfies, this Grilled Chicken and Mango Salad is my top choice. The combination of juicy grilled chicken, sweet mango slices, and creamy avocado over a bed of mixed greens, topped with a zesty lime vinaigrette, makes this salad a delicious and nutritious option. It’s perfect for those hot summer days when you want something healthy yet flavorful.
Did You Know?
Mangoes have always been one of my favorite fruits—not just because of their juicy sweetness, but also because they’re packed with essential vitamins and antioxidants. In this salad, mangoes pair beautifully with grilled chicken, creating a balanced dish that’s both nourishing and bursting with flavor. The zesty lime vinaigrette ties everything together, making this salad a go-to recipe for a quick and healthy meal.
Yield: 4 servings
Ingredients for Salad:
- 4 boneless, skinless chicken breasts
- 2 ripe mangoes, peeled and sliced
- 1 avocado, sliced
- 6 cups mixed greens (arugula, spinach, etc.)
- 1 cup cherry tomatoes, halved
- 1/4 cup thinly sliced red onion
- Fresh cilantro for garnish
Marinade Ingredients:
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon honey
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
For the Lime Vinaigrette:
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1 tablespoon honey (or agave syrup for a vegan option)
- Salt and pepper to taste
Instructions:
Prepare the Marinade:
Personal Tip: Marinating the chicken for at least 30 minutes allows the flavors to fully develop and ensures a juicy, flavorful result.
- In a small bowl, whisk together lime juice, olive oil, minced garlic, honey, ground cumin, smoked paprika, salt, and pepper.
Marinate the Chicken:
- Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring all pieces are well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, up to 4 hours for the best flavor.
Grill the Chicken:
Personal Tip: For even cooking, pound the chicken breasts to an even thickness before grilling.
- Preheat the grill to medium heat.
- Remove the chicken from the marinade and discard any remaining marinade.
- Grill the chicken for about 6-7 minutes per side or until fully cooked and the internal temperature reaches 165°F (75°C).
- Let the chicken rest for 5 minutes before slicing.
Make the Dressing:
Personal Tip: Freshly squeezed lime juice gives the dressing a bright, tangy flavor that complements the sweetness of the mango.
- In a small bowl, whisk together lime juice, olive oil, honey, salt, and pepper.
Assemble the Salad:
Personal Tip: For the best presentation, arrange the mango slices and avocado on top of the mixed greens before adding the grilled chicken.
- In a large bowl, combine the mixed greens, mango slices, avocado, cherry tomatoes, and red onion.
- Drizzle the lime vinaigrette over the salad and toss to combine.
Add the Chicken:
- Place the sliced grilled chicken on top of the salad.
Serve:
Personal Tip: Garnish with fresh cilantro for an extra burst of flavor and a beautiful presentation.
- Serve immediately.
Nutritional Information (Per Serving):
Calories, 350 | Protein, 25g | Carbohydrates, 12g | Fiber, 6g | Net Carbohydrates, 6g | Fat, 24g | Saturated Fat, 3.5g | Cholesterol, 60mg | Sodium, 220mg | Sugars, 6g | Glycemic Index, Low
Kitchen Tips, Great Ideas, How to Save Money
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Grilled Chicken Marinating for Flavor: For added flavor, marinate the chicken breasts in a mixture of lime juice, olive oil, garlic, honey, cumin, and smoked paprika. This not only enhances the taste but also gives the chicken a beautiful color when grilled. Money-saving tip: Buy chicken in bulk and freeze portions with the marinade for future use.
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Even Cooking: Pound the chicken breasts to an even thickness before grilling. This ensures they cook evenly and stay juicy, preventing overcooked or undercooked spots.
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Choosing Ripe Mangoes: Look for mangoes that give slightly when pressed and have a sweet aroma at the stem. This indicates ripeness. Money-saving tip: Buy mangoes when they are in season and on sale, then freeze any excess for later use.
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Cutting Mangoes: Slice off the sides around the pit, then score the flesh in a grid pattern and scoop it out with a spoon. This method makes it easy to get even, bite-sized pieces without much waste.
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Keeping Avocado Fresh: To prevent avocado slices from browning, toss them in a little lime juice before adding them to the salad. The acidity helps maintain their vibrant color and freshness.
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Mixing Greens: Use a mix of different greens like arugula, spinach, and romaine for a variety of textures and flavors. Money-saving tip: Buy greens in bulk and store them properly to extend their shelf life.
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Balancing Flavors in Dressing: Adjust the sweetness and acidity of the lime vinaigrette to taste by adding more honey or lime juice as needed. This allows you to customize the dressing to your preference.
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Making Dressing Ahead: Prepare the dressing in advance and store it in the refrigerator. Shake well before using. This saves time on busy days and allows the flavors to meld together.
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Adding Texture with Nuts: Sprinkle toasted nuts, like almonds or walnuts, over the salad for added crunch and nutrition. Money-saving tip: Buy nuts in bulk and store them in the freezer to keep them fresh longer.
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Garnishing with Fresh Herbs: Use fresh cilantro or mint leaves to enhance the salad’s freshness and flavor. Fresh herbs add a bright, aromatic element to the dish. Money-saving tip: Grow your own herbs at home in small pots; they are easy to maintain and can save you money in the long run.
Let’s Learn About Mangoes
Mangoes are one of the most popular tropical fruits worldwide, known for their sweet, juicy flavor and vibrant orange flesh. Native to South Asia, the mango tree thrives in warm climates, making countries like India, Mexico, and Thailand some of the largest producers today. There are over a thousand different varieties of mangoes, each varying in size, color, and taste. Some are smooth and creamy, while others can be slightly fibrous, but all offer a delightful balance of sweetness and acidity.
Rich in vitamins A and C, mangoes are excellent for boosting the immune system and promoting healthy skin and vision. Their fiber content aids digestion, and they are also a good source of antioxidants. When shopping for mangoes, look for ones that give slightly when squeezed, indicating ripeness. The color can vary, so don’t rely on that alone.
Mangoes are incredibly versatile. They can be enjoyed fresh, blended into smoothies, or used in both sweet and savory dishes, like salsas or salads. While fresh mangoes are always a treat, they are also available frozen, dried, or canned for year-round use.
Understanding the different varieties and their ripeness can help you get the most out of this delicious fruit, whether you're eating it alone or incorporating it into your cooking!