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Chicken and Mango Salad

This salad features Madras curry powder—a blend of spices that includes turmeric, coriander, cumin, and cinnamon, all of which are antioxidants, anti-inflammatories, and detoxifiers. Watercress is also a potent detoxifier.

Recipe information

  • Yield

    serves 4

Ingredients

FOR THE CHICKEN

1

/4 cup olive oil, plus more for brushing grill

1

/4 cup white-wine vinegar

1

tablespoon Dijon mustard

4

skinless, boneless chicken breast halves (about 6 ounces each)

Coarse salt

FOR MANGO DRESSING

1

mango, peeled and pitted (see below), then diced

1

/4 cup packed cilantro

1

/4 cup fresh mint leaves

1

tablespoon curry powder, preferably Madras

Coarse salt and freshly ground pepper

1

tablespoon white-wine vinegar

1

/4 cup extra-virgin olive oil

FOR THE SALAD

1

ripe, firm avocado, halved lengthwise, pitted, peeled, and cut into 1/2-inch wedges

1

large bunch watercress, tough stems removed (about 3 cups)

1

/2 small red onion, thinly sliced

Need to make a substitution?

Preparation

  1. Step 1

    In a shallow pan large enough to hold chicken in a single layer, whisk together oil, vinegar, and mustard; add chicken, turning to coat. Cover and refrigerate for at least 2 hours, or up to overnight.

    Step 2

    Heat grill to medium-high (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 4 to 5 seconds). Lightly oil the grates. Lift chicken from marinade and discard any remaining marinade. Sprinkle chicken on both sides with 1 teaspoon salt, dividing evenly. Grill chicken until cooked through and opaque throughout, 6 to 8 minutes per side.

    Step 3

    For the dressing: In a blender, combine mango, cilantro, mint, curry powder, 1/4 teaspoon salt, and the vinegar; season with pepper. Puree until smooth. With the motor running, add oil in a slow, steady stream until emulsified.

    Step 4

    Slice chicken crosswise. Arrange on a platter or four serving plates (dividing evenly), along with avocado, watercress, and onion; serve the dressing on the side.

  2. PREPARING MANGO

    Step 5

    Holding mango on a cutting board with a paper towel, use a vegetable peeler to remove skin. With a sharp knife, slice off wide, flat part of fruit on both sides of pit, cutting lengthwise. Discard peel and pit.

  3. nutrition information

    Step 6

    (Per Serving)

    Step 7

    Calories: 440

    Step 8

    Saturated Fat: 5.2g

    Step 9

    Unsaturated Fat: 29.2g

    Step 10

    Cholesterol: 34.2mg

    Step 11

    Carbohydrates: 17g

    Step 12

    Protein: 16.6g

    Step 13

    Sodium: 509mg

    Step 14

    Fiber: 5.5g

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