Boiled Chicken Salad with Mango
Ingredients
2 servings
For the chicken
- Chicken breast fillet 1 (or meat left from chicken broth)
- Water for boiling
- Salt, black peppercorns to taste
- Bay leaf 1-2
- Dried soup vegetables 1 tbsp
For the salad
- Mixed salad leaves 100-150 g
- Celery stalk 1-2
- Bell pepper 1
- Ripe mango 1
- Salt to taste
- Dried oregano 1-2 pinches (optional)
For the dressing
- Olive oil 1-2 tbsp
- Lime juice 1 tsp
- Dijon mustard 1 tsp (5 g)
- Ground black pepper to taste
Step-by-step recipe
Chicken and vegetables
If you already have cooked chicken, the boiled chicken salad takes just a few minutes.
Boil the chicken fillet. Cover the fillet with water, add salt, black peppercorns, 1-2 bay leaves and 1 tbsp dried soup vegetables, and cook over low heat after it comes to a boil until done, about 20 mins. The meat should be white when cut, with no pink juices. Let the fillet cool in the broth. Wash all the vegetables and greens and dry them thoroughly.
Tear the prepared salad leaves with your fingers into small pieces, so they release less moisture.
By the way, there are great ready-made salad kits on sale made of several kinds of greens, such as lettuce, iceberg, radicchio, romaine and so on. I recommend adding a little arugula or endive, which give a subtle bitterness.
Mix the leaves with celery and bell pepper. Peel a few celery stalks, slice them and mix with the salad. Remove the seeds and stem from the bell pepper, cut it into strips and add to the salad. At this stage you can salt the greens if you like, since the salt has time to dissolve. 1-2 pinches of dried oregano add a very pleasant flavor, if you like.
Dressing
Make the dressing and dress the greens. Mix 1-2 tbsp of the best olive oil with 1 tsp lime juice, add 1 tsp prepared Dijon mustard (5 g) and season with freshly ground black pepper. Whisk the mixture with a fork, and it emulsifies well. Pour the dressing over the salad and toss the greens.
Serving
Assemble the salad on a plate. Pile the salad greens on a large plate. Cut the chicken fillet into slices or shred it into fibers, as you prefer. Without mixing it into the salad, arrange the pieces of chilled chicken on the plate. Peel the ripe mango, remove the pit, slice the flesh and add it to the plate.
The salad is ready to serve, with no need to let it soak or chill. If you use chicken parts other than the fillet, it’s better to cut the meat into strips or shred it with your fingers. Instead of the mustard dressing you can use a simple vinaigrette of just olive oil and lime juice, and the lime juice is easily replaced with wine vinegar. If you like, add a few pomegranate seeds to the salad.
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Calories and macros
350 kcal
Serving ≈ 430 g
- Protein31 g36% of kcal
- Fat15 g38% of kcal
- Carbs21 g25% of kcal
100 g83 kcalProtein 7.3 gFat 3.4 gCarbs 5 g
Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.