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Mexican char-grilled chicken salad with gazpacho salsa
Adjust the amount of chilli to your own taste, and serve with a spoonful of natural yogurt to balance the heat.
What you need
- 6 chicken thighs, skinned and boned
- 1 green pepper, halved, cored and de-seeded
- 1 red pepper , halved, cored and de-seeded
- 400 g canned red kidney beans
- juice of 1/2 lime
- 1 small onion, chopped
- 2 tomatoes
- 1 small red chilli
- 1 clove garlic, crushed
- 6 tsp chopped fresh coriander
- 1 pinch salt
Method
Place peppers, skin side upwards, under a hot grill until the skins blacken. Leave to cool and remove skins.
Thinly slice half the peppers and toss with the beans. Place the remaining peppers in a food processor with the lime juice, onion, tomatoes, chilli, garlic, coriander and a pinch of salt. Process until finely chopped. Alternatively chop finely by hand.
Cut the chicken into chunky pieces and place in a bowl. Add 15 ml of the pepper mixture and toss to coat evenly. Cover and leave to marinate for at least 30 min.
Preheat a barbecue or grill, until very hot. Cook the chicken pieces on the barbecue or under the grill until browned and thoroughly cooked, turning once.
Pile the beans and peppers onto a serving plate, top with the chicken pieces and spoon over the finely chopped salsa. Serve hot, or chill before serving.
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Preparation 15 minutes Cook 30 minutes Waiting » 30 minutes Marinate 30 minutes Total 1 ¼ hours -
Energy 425 kcal/serving Fat 5.50 g/serving Carbohydrates 94.85 g/serving Glycaemic Index 35 Glycaemic Load 8.53 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1780 | 439 | 10475 | 8350 |
| Energy (kcal) | 425 | 105 | 2500 | 2000 |
| Protein (g) | 31.3 | 7.72 | ||
| Carbohydrate (g) | 25.4 | 6.28 | 345 | 275 |
| Fat (g) | 22.3 | 5.50 | 95 | 70 |
| Fat (saturated) (g) | 6.23 | 1.54 | ||
| Fibre (g) | 8.68 | 2.14 | ||
| Sodium (mg) | 498 | 122 | ||
| Salt (equivalent) (g) | 1.25 | 0.31 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 360 | 89.1 | 800 |
| Vitamin B-12 (µg) | 0.42 | 0.10 | 1 |
| Vitamin B-6 (mg) | 0.62 | 0.15 | 2 |
| Vitamin C (mg) | 103 | 25.5 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.82 | 0.20 | 10 |
| Zinc (mg) | 3.02 | 0.75 | 15 |
| Calcium (mg) | 55.7 | 13.8 | 800 |
| Folate (mcg) | 88.8 | 21.9 | 200 |
| Iron (mg) | 3.47 | 0.86 | 14 |
| Magnesium (mg) | 75.5 | 18.7 | 300 |
| Niacin (mg) | 9.03 | 2.23 | 18 |
| Pantothenic acid (mg) | 1.90 | 0.47 | 6 |
| Riboflavin (mg) | 0.38 | 0.09 | 1.6 |
| Phosphorous (mg) | 340 | 84.1 | 800 |
| Thiamin (mg) | 0.29 | 0.07 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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