Mango and Chicken Salad for Easy Summer Entertaining


During the silly season it can sometimes feel hard to feed your body all the good things that keep it firing at its best! From Christmas lunches to New Years parties,

We believe in a balanced approach which involves including all the things you love (champagne and Christmas pudding included) whilst finding balance amongst all the festivities. Our resident nutritionist, Kelley (One Wellness), has shared with us a delicious and healthy salad which ticks all the nutrient boxes while being delicious at the same time. High in protein, low fat and low carb, it’s the perfect summer BBQ dish and is best served with your favourite glass of wine and great company!

Ingredients

  • 400g free range chicken breast
  • 4 cups of mixed leafy greens
  • 2 tablespoons of dried cranberries
  • 1 cucumber
  • 1 cup of sprouts of your choice
  • 1 teaspoon of pepitas
  • 1 teaspoon of sunflower seeds
  • 1/4 cup of of fresh coriander
  • 1 mango
  • 1 lemon
  • 1 teaspoon of fresh, minced garlic
  • 1 teaspoon of olive oil

Method

  1. Cut the fat off the chicken breast and slice into strips
  2. Marinate the chicken in lemon juice and garlic (this can be done an hour to a day before cooking, the longer you marinate, the more flavour)
  3. Wash, cut up and combine all of the salad ingredients and split between two plates
  4. Put a teaspoon of oil in a pan over medium heat and add the chicken until cooked through and slightly browned
  5. Split the chicken between the plates and enjoy one for dinner and save the rest for lunch tomorrow


A little bit about this dish…

It is important to be including protein, complex carbs, lots of colours from fruits and veggies and healthy fats in each meal.

How much protein you require is specific to your body composition and activity level but making sure you have a source with each meal will help you maintain your energy through all the parties and presents; your healthy mono and polyunsaturated fats are best kept between 44-77g per day, being the highest calorie macro, keeping these within a healthy range will keep your cholesterol in check, prevent unwanted weight gain and a sluggish feeling or upset tummy; after many years of treating clients, I have found most women feel happiest and their bodies and minds are at their healthiest when their carb intake is somewhere around 100g-120g per day which is plenty to satiate your body, keep you full but doesn’t deny you anything!; ladies we need 25-30g of fibre per day so our digestion can do its thing so if you can at least make half of your plate at each meal veggies plus a little added complex carbs then you will easily hit yout daily fibre intake and keep your gut healthy and happy.



Categories: Lifestyle, Nutrition, Recipes