Grilled chicken with mango salsa and bean salad

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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The mango salsa takes this healthy grilled chicken dish to a whole new level flavour-wise, and the recipe takes only 20 minutes to make.

Serves: 4

Time to make: 20 mins

Ingredients

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2 x 250g chicken breast fillets
2 small ripe mangoes, peeled, stonepitX removed, diced
1 fresh long green chilli, seeded, finely chopped
½ small red onion, finely chopped
2 tablespoons roughly chopped coriandercilantroX leaves
1 tablespoon lime juice, plus 2 teaspoons extra
400g can black beans, rinsed, drained
½ medium ripe avocado, peeled, stonepitX removed, chopped
2 baby cos lettuce, trimmed, leaves separated
200g punnet cherry tomatoes, halved

Instructions

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1 Cut each chicken breast fillet through the middle horizontally to create 4 thin fillets. In a medium bowl, combine diced mango, chopped chilli, onion, coriander and lime juice and set aside.

2 Preheat barbecue hotplate or grill pan to medium-high heat. Spray chicken lightly with olive oil and grill for 2–3 minutes each side, or until cooked through.

3 Meanwhile, in a large salad bowl, combine black beans, the avocado, cos lettuce and tomatoes. Combine extra lime juice with 2 teaspoons olive oil, pour over salad and toss well to combine.

4 Serve the chicken with mango salsa and black bean salad.

HFG tip

How to get the heat right: Grilling at high heat seals in flavours and juices, reducing the need for butter, oil or sauces. Start with your grill on high, and after your meat has been cooking approximately 1–2 minutes, turn the heat down to ensure it doesn’t burn.

Nutrition Info (per serve)

Calories 427cal

Kilojoules 1783kJ

Protein 37.2g

Total fat 16.8g

–Saturated fat 4.1g

Carbohydrates 25.4g

–Sugars 12.4g

Dietary fibre 11.7g

Sodium 96mg

Calcium 71mg

Iron 3.9mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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