Lemon-Lime Chicken, Kale & Mango Salad

Lemon-Lime Chicken, Kale & Mango Salad

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From: Diabetic Living Magazine

Hazelnuts, blueberries and fresh ginger are welcome additions to this kale and chicken salad.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (5 ounce) skinless, boneless chicken breast halves (see Tip)
  • ½ teaspoon finely shredded lemon peel (set aside)
  • 6 tablespoons lemon juice
  • 3 tablespoons lime juice
  • ½ teaspoon kosher salt
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon black pepper
  • 4 cups coarsely chopped kale leaves (about ½-inch pieces)
  • 1½ teaspoons canola oil
  • 1 ripe medium mango (see Tip)
  • 1 teaspoon minced fresh ginger
  • ⅛ teaspoon black pepper
  • 1 cup fresh blueberries
  • ¼ cup hazelnuts, toasted and coarsely chopped

Preparation

  • Prep

  • Ready In

  1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine 3 tablespoons of the lemon juice, the lime juice, ¼ teaspoon of the salt, the crushed red pepper and the ¼ teaspoon black pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator 15 minutes.
  2. Meanwhile, place kale in an extra-large bowl. Drizzle with oil. Using clean hands, massage oil into kale; set aside.
  3. Halve, seed, peel and chop mango, reserving the juice. Set chopped mango aside. For dressing, in a small bowl, combine the reserved mango juice, the reserved lemon peel, the remaining 3 tablespoons lemon juice, the remaining ¼ teaspoon salt, the ginger and the ⅛ teaspoon black pepper. Set aside.
  4. Drain chicken, discarding marinade. Heat a grill pan over medium-high heat. Add chicken. Cook 8 to 10 minutes or until chicken is no longer pink (165°F), turning once halfway through cooking. If chicken browns too quickly, reduce heat to medium.
  5. Add chopped mango, blueberries and hazelnuts to kale in bowl. Drizzle with dressing; toss gently to coat. Divide kale mixture among four dinner plates. Slice chicken; arrange on top of kale mixture.
  • Tips: If you can't find 5-ounce chicken breast halves, buy two larger breast halves (1¼ pounds total) and cut them in half horizontally to yield four chicken breast portions.
  • It's important that the mango is ripe, so there is juice to collect and so it's sweet enough to balance the tartness from the lemon juice.
  • To toast whole nuts or large pieces, spread in a shallow baking pan lined with parchment paper. Bake in a 350°F oven 5 to 10 minutes or until golden, shaking pan once or twice.

Nutrition information

  • Serving size: 1 chicken breast half and 1½ cups kale mixture
  • Per serving: 311 calories; 11 g fat(1 g sat); 4 g fiber; 22 g carbohydrates; 35 g protein; 63 mcg folate; 91 mg cholesterol; 13 g sugars; 7,329 IU vitamin A; 112 mg vitamin C; 126 mg calcium; 2 mg iron; 355 mg sodium; 1,041 mg potassium
  • Nutrition Bonus: Vitamin C (187% daily value), Vitamin A (147% dv)
  • Carbohydrate Servings:
  • Exchanges: 5 lean protein, 1 fat, 1 fruit, 1 vegetable

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