Tropical Jerk Chicken Salad with Honey-Lime Dressing
Indulge in a vibrant Tropical Jerk Chicken Salad that brings the flavors of Jamaica to your table. This refreshing salad features tender, spice-rubbed chicken breasts grilled to perfection, served atop a bed of crunchy mixed greens. Layered with juicy mango slices and drizzled with a homemade honey-lime dressing, this salad is a perfect balance of heat and sweetness. Ideal for a light lunch or a delightful dinner, it’s a dish that’s as colorful as it is delicious. Enjoy the taste of the tropics in every bite!
4
Servings
200
Calories
7
Ingredients
Ingredients
commercial honey mustard dressing
1/2 cup (No preparation needed.)
finely shredded lime peel
1 teaspoon (Use a zester or grater to finely shred the lime peel.)
boneless skinless chicken breasts
4 medium (Trim any excess fat.)
jamaican jerk spice
2-3 teaspoons (Adjust to taste.)
vegetable oil
2 teaspoons (For cooking.)
torn mixed salad greens
12 cups (Wash and dry the greens thoroughly.)
chilled bottled mangoes in syrup
16 slices (Drain and set aside.)
Instructions
1
In a small bowl, combine the honey mustard dressing and finely shredded lime peel. Stir well, cover, and refrigerate until ready to serve.
2
Season the chicken breasts evenly on both sides with the Jamaican jerk spice, rubbing it in to ensure a thorough coating.
3
Heat the vegetable oil in a large skillet over medium-high heat. Once hot, add the seasoned chicken breasts to the skillet.
4
Cook the chicken for about 12 minutes, turning once halfway through, or until the chicken is fully cooked and no longer pink in the center.
5
Remove the chicken from the skillet and let it rest for a few minutes before slicing it thinly on the bias to enhance tenderness.
6
On four dinner plates, divide the salad greens evenly and sprinkle with salt and pepper to taste.
7
Layer the warm, sliced chicken and chilled mango slices over the mixed greens.
8
Finally, drizzle the chilled honey-lime dressing over each salad before serving. Enjoy!
Nutrition Information
7.5g
Fat
17.5g
Carbs
12.5g
Protein
1.25g
Fiber
3g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Tropical Jerk Chicken Salad with Honey-Lime Dressing?
It is a vibrant Jamaican-inspired salad featuring spice-rubbed grilled chicken breasts, juicy mango slices, and a homemade honey-lime dressing over mixed greens.
How many servings does this recipe yield?
This recipe makes 4 servings.
What is the calorie count per serving?
Each serving contains approximately 200 calories.
What ingredients are needed for the dressing?
You will need 1/2 cup of commercial honey mustard dressing and 1 teaspoon of finely shredded lime peel.
How do I prepare the chicken for this salad?
Season 4 medium boneless skinless chicken breasts with 2-3 teaspoons of Jamaican jerk spice before cooking.
How long does it take to cook the chicken?
The chicken should be cooked in a skillet for about 12 minutes, turning once, until no longer pink.
What type of mango is used in this recipe?
The recipe calls for 16 slices of chilled bottled mangoes in syrup, drained.
How much salad greens are required?
You will need 12 cups of torn mixed salad greens.
What is the fat content per serving?
Each serving contains 7.5g of fat.
How many carbohydrates are in a serving?
There are 17.5g of carbohydrates per serving.
What is the protein content per serving?
Each serving provides 12.5g of protein.
How much fiber is in this salad?
There is 1.25g of fiber per serving.
How much sugar is in each serving?
Each serving contains 3g of sugar.
What oil should I use for cooking the chicken?
Use 2 teaspoons of vegetable oil for cooking the chicken in the skillet.
How should the chicken be sliced?
After resting for a few minutes, slice the chicken thinly on the bias to enhance tenderness.
How do I prepare the lime peel?
Use a zester or grater to finely shred the lime peel before mixing it into the dressing.
When should I add the dressing?
Drizzle the chilled honey-lime dressing over the salad just before serving.
Is this recipe considered healthy?
Yes, it is tagged for healthy eating and is a light meal option.
What are the primary flavors of this dish?
The dish features a balance of heat from the jerk spice and sweetness from the mango and honey-lime dressing.
How many total ingredients are in the recipe?
There are 7 main ingredients in this recipe.
Should the dressing be refrigerated?
Yes, stir the dressing and lime peel together, then cover and refrigerate until ready to serve.
What category does this recipe fall under?
This recipe is categorized under Chicken Breast.
What tags are associated with this recipe?
Tags include jerk chicken, salad, jamaican cuisine, healthy eating, tropical flavors, grilled chicken, and light meal.
How do I season the salad greens?
Sprinkle the mixed greens with salt and pepper to taste before adding the chicken and mango.
Can I use fresh mango instead of bottled?
While the recipe specifies bottled mangoes in syrup, fresh mango slices can be substituted if preferred.
What is the recommended heat for the skillet?
Heat the vegetable oil in a large skillet over medium-high heat.
How do I ensure the chicken is flavorful?
Rub the Jamaican jerk spice evenly on both sides of the chicken to ensure a thorough coating.
What is the serving size for this salad?
The serving size is one-fourth of the total prepared recipe.
Is there any sodium or cholesterol information?
The provided nutritional data does not include specific values for sodium or cholesterol.
Can this be served as a dinner?
Yes, it is ideal for both a light lunch and a delightful dinner.