Caribbean Chicken Salad with Mango Dressing
Caribbean Chicken Salad with Mango Dressing delivers 28g protein and 572 calories per serving — a mid-range protein option for lunch rotation. Quick-preps 4 servings on the stovetop, extending your weekday meal variety without repetition. Solid for hitting moderate protein targets while managing overall calorie intake during fat-loss phases.
Ingredients
- •Soy Sauce, Low Sodium(60g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Brown sugar(30g)
- •Ginger, Fresh Root(10g)
- •Chicken Breast, Boneless Skinless(340g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Yellow Onion
- •Lettuce, Romaine(510g)
- •Bell Pepper
- •Beans, Black, Canned, Drained(240g)
- •Mandarin Oranges, Canned, Drained(425g)
- •Cilantro, Fresh
- •Mango(300g)
- •Lime Juice, Fresh(80g)
- •Honey(15g)
- •Cumin, Ground(3g)
- •1/2 teaspoon kosher salt
- •Coriander, Ground(1g)
- •Cayenne Pepper, Ground(1g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Place the soy sauce, olive oil, brown sugar, and ginger in a gallon-sized ziptop bag, seal tightly pressing out all of the air, and "squish" to combine. Add the chicken, firmly seal the bag again, and move the chicken around gently so that all sides are coated and it lays flat when the bag is on its side. Let marinade for 30 minutes or refrigerate overnight. (If refrigerating overnight, let the chicken stand at room temperature for 30 minutes prior to grilling.) Meanwhile, prepare the dressing and other ingredients.
- 2Place the sliced red onions in a small bowl with water. Let sit while you prepare the rest of the salad (this mellows the red onions' bite, while maintaining their flavor; if you like the taste of raw red onion as is, you can feel free to skip this step).
- 3Make the dressing: Puree the mango, lime juice, honey, cumin, coriander, and cayenne in your food processor until smooth. With the processor running, drizzle in the olive oil and blend to combine. Taste and adjust seasoning as desired. Use for salad, then store leftovers in an airtight container in the refrigerator for up to 1 week. Shake well before using.
- 4Cook the chicken: Heat a grill pan or an outdoor grill over medium heat. Remove the chicken from the marinade, lightly shake off the excess, and grill for about 2 minutes per side, until cooked through (see ingredient notes for more information about length of cooking time). Remove to plate and let stand for 5 minutes. Cut into bite-sized pieces and set aside.
- 5In a large bowl, combine the romaine, red bell pepper, black beans, and red onion. Add the chicken, drizzle with the mango lime dressing. Toss to coat. Scatter the oranges and cilantro over the top, then serve.
Nutrition — Per Serving
572
calories
28g
protein
30g
fat
- Carbohydrates
- 51g
- Saturated fat
- 4.3g
- Sodium
- 730 mg
- Dietary fiber
- 5.7g
4 servings per batch · ~530g each
Macro data sourced from USDA FoodData Central
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How much protein does Caribbean Chicken Salad with Mango Dressing have per serving?
Each serving contains 28g of protein and 572 calories with 30g fat and 51g carbs. This balanced macro profile comes from chicken as the primary protein source paired with fruit and creamy dressing.
How long does Caribbean Chicken Salad with Mango Dressing take to make?
Quick prep stovetop recipe that makes 4 servings in one batch, so you can portion out multiple lunch-ready containers at once. Minimal active cooking time for a complete meal option.
Is Caribbean Chicken Salad with Mango Dressing good for muscle gain?
At 28g protein per serving with 572 calories, this recipe supports muscle gain when balanced with other high-protein meals throughout the day. The 51g carbs provide substrate for training sessions and recovery.
