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Smoky fruity chicken salad

A filling and healthy salad.

What you need

For the salad
2 ready-cooked smoked chicken, skinned, boned and sliced
200 g mixed lettuce with herbs
1/2 small ogen melon, de-seeded and scooped into balls
1 mango, peeled stoned and sliced
For the dressing
6 tsp light olive oil
45 ml white wine vinegar
3 tsp clear honey
3 tsp fresh parsley, finely chopped
seasoning

Method

  1. Arrange or toss carefully all the salad ingredients onto serving plates.

  2. Put all the salad dressing ingredients together in a screw-top jar. Shake well. Season to taste.

  3. Just before serving, spoon the dressing over the salad.

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  • Preparation5 minutes
    Total5 minutes
  • Energy103 kcal/serving
    Fat3.22 g/serving
    Carbohydrates93.52 g/serving
    Glycaemic Index53
    Glycaemic Load8.28
  • Smoky fruity chicken salad

Serving suggestion

Warm crusty bread.

Cook's tip

Replace the smoked chicken with turkey or a spicy version like chicken tikka.

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 431 283 10475 8350
Energy (kcal) 103 67.9 2500 2000
Protein (g) 1.27 0.83
Carbohydrate (g) 16.1 10.6 345 275
Fat (g) 4.89 3.22 95 70
Fat (saturated) (g) 0.69 0.46
Fibre (g) 1.82 1.20
Sodium (mg) 11.8 7.77
Salt (equivalent) (g) 0.03 0.02 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 419 276 800
Vitamin B-12 (µg) 0.00 0.00 1
Vitamin B-6 (mg) 0.14 0.09 2
Vitamin C (mg) 45.0 29.7 60
Vitamin D (µg) 0.00 0.00 266
Vitamin E (mg) 1.20 0.79 10
Zinc (mg) 0.24 0.16 15
Calcium (mg) 35.8 23.6 800
Folate (mcg) 34.0 22.4 200
Iron (mg) 0.76 0.50 14
Magnesium (mg) 16.3 10.7 300
Niacin (mg) 0.74 0.49 18
Pantothenic acid (mg) 0.21 0.14 6
Riboflavin (mg) 0.06 0.04 1.6
Phosphorous (mg) 26.6 17.5 800
Thiamin (mg) 0.06 0.04 1.4

This recipe is:

  • Demi-vegDemi-veg
  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat 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 seasoning 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.

Highlights
Diet
Demi-vegDemi-veg
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Suitable for cooking in
No cooking
Occasion
Convenience
Add bread for complete meal
Add jacket potato for a complete meal
Meal type
Lunch / snacks
Salads
Main ingredient
Poultry
Cuisine style
Cheffy specials
Classic recipe
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