Vietnamese Mango & Chicken Salad
From EatingWell: July/August 2013
This sweet-spicy chicken salad recipe pairs crunchy cabbage, mango and chicken with a Vietnamese-inspired dressing made with fish sauce and lime juice.
- 3 tablespoons lime juice
- 1 tablespoon canola oil
- 1 tablespoon light brown sugar
- 1 tablespoon fish sauce (see Tips)
- 1 tablespoon minced garlic
- 1 cup shredded cooked chicken (about 8 ounces; see Tips)
- 2 cups thinly sliced napa cabbage
- 2 cups thinly sliced red cabbage
- 1 mango, chopped
- 1/2 cup grated carrot
- 1/4 cup chopped fresh mint
- 2 scallions, sliced
- 1 fresh serrano or jalapeño pepper, minced
- Combine lime juice, oil, brown sugar, fish sauce and garlic in a large bowl. Add chicken, stir to coat and allow to marinate for 5 minutes.
- Add napa and red cabbage, mango, carrot, mint, scallions and pepper to the chicken; toss to combine.
Tips & Notes
- Tips: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of well-stocked supermarkets and at Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our recipe testing and nutritional analyses.
- Poach chicken to quickly cook it for recipes that call for cooked chicken. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to a simmer and cook until no longer pink in the middle, 10 to 15 minutes, depending on size. (Eight ounces raw boneless, skinless chicken breast yields about 1 cup shredded cooked chicken.)
Per serving: 385 calories; 10 g fat (1 g sat, 6 g mono); 60 mg cholesterol; 50 g carbohydrates; 7 g added sugars; 27 g protein; 7 g fiber; 706 mg sodium; 876 mg potassium.
Nutrition Bonus: Vitamin C (235% daily value), Vitamin A (177% dv), Folate (30% dv), Potassium (25% dv), Iron (19% dv), Calcium (18% dv), Magnesium (17% dv)
Carbohydrate Servings: 3
Exchanges: 1 1/2 fruit, 2 1/2 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 1/2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Total Time
- 15 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Salad, main dish
- Ease of Preparation
- July/August 2013