It’s mango season. Try this quick fruity summer salad.
Sweet mangoes, roasted chicken and a tangy dressing provide contrasting flavors in this quick summer salad. Lush, ripe mangoes are hanging from the trees in Florida. It’s the best time of year to buy mangoes.
Buy roasted chicken breast in the cooked meat case or deli for the salad. Cucumbers cut into cubes mixed with red kidney beans and tossed with salad dressing complete this simple summer meal.
Here is a quick way to cut the mangoes into cubes: Slice off each side of the mango as close to the seed as possible. Take the mango half in your hand, skin side down. Score the fruit in a crisscross pattern through to the skin. Bend the skin backwards so the cubes pop up. Slice the cubes away from the skin. Score and slice any fruit left on the pit.
Tangy Chicken and Mango Salad Recipe by Linda Gassenheimer
Ingredients
¼ cup reduced-fat oil and
vinegar dressing 2 tablespoons prepared
horseradish
¾ pound roasted chicken
breast, skin and bones
removed
2 mangoes (to make 2 cups
cubes)
4 cups washed, ready-to-eat
salad greens
2 ripe tomatoes, quartered
(about 2 cups)
2 scallions, thinly sliced Salt and freshly ground black
pepper Directions
Mix dressing and horseradish together. Cut chicken into 1-inch pieces. Cut mango cubes. Divide lettuce between 2 dinner plates. Place chicken and mango cubes over lettuce. Add tomato quarters. Drizzle dressing over the chicken and mango. Sprinkle scallion on top. Add salt and pepper to taste. Yield 2 servings.
Nutrition per serving: 391 calories (19 percent from fat), 8.3 g fat (1.6 g saturated, 3 g monounsaturated), 127 mg cholesterol, 45.9 g protein, 39 g carbohydrates, 7.7 g fiber, 577 mg sodium.
Cucumber and Bean Salad Recipe by Linda Gassenheimer
Ingredients
1 small cucumber, peeled and cut into cubes (about 2 cups)
1½ cups rinsed and drain reduced-sodium red kidney beans
¼ cup reduced-fat oil and
vinegar dressing
Salt and freshly ground black
pepper to taste Directions
Place cucumber and red kidney beans in a bowl and toss well. Add the dressing and salt and pepper to taste. Toss again.
Yield 2 servings.