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Cajun Mango Chicken Salad


Serves 4

Warm spiced chicken tossed through fresh salad greens and sweet mango, topped off with a hot, salty dressing. It’s a holiday on a plate. Lovely low fat, healthy chicken salad.

Per serve: 957.7kj (228.7cal); 5g total fat (1.4g saturated fat); 3.7g fibre


You’ll need

300gms chicken breast, skin removed/thinly sliced
1 tbsp water
2 tbsp Cajun seasoning
Pinch cinnamon
4-6 handfuls mixed greens/lettuce – choose your faves but I like cos and rocket
1/2 cup parsley, chopped
4 tbsp fresh mint, chopped
1 red onion, thinly sliced
2 mangoes, peeled and sliced

1 large garlic clove, minced
1-2 red chillies, chopped
4 tbsp white balsamic vinegar (or any good white vinegar)
1/2 cup water
Juice of 2 limes
2 tsp brown sugar

Let’s go

Toss together lettuce, parsley, mint, onion and mangoes and arrange on 4 plates. Mix the chicken and water together and set aside for 10 minutes or so (Chinese trick to keep the breast moist during cooking). Coat chicken in Cajun seasoning and cinnamon. Heat non-stick pan and spray with a little oil. Brown the chicken, cooking for 3-4 minutes until cooked through but not overcooked. Set chicken aside in a warm place, covered with a plate or bit of foil.
To make the dressing, lightly spray pan with oil and add garlic and chilli for about a minute, stirring constantly to make it doesn’t burn. Add vinegar, water and lime juice to deglaze the pan (get all the good bits off). Add soy sauce, sugar and stir through. Divide the chicken among the plates and pour over warm dressing.

Why it’s good for you
You would be surprised at how much fat goes into a restaurant salad – meat cooked in lots of oil, oily dressings…. This is one low fat chicken salad with gorgeous flavour.
Per serve: 957.7kj (228.7cal); 5g total fat (1.4g saturated fat); 3.7g fibre


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