Spring Recipe: Coconut Poached Chicken and Mango Salad
Updated: Jan 25
This is a stunning salad with everything you'll love. Beautiful juicy poached chicken, bright mango and fresh herbs. A great side, lunch or dinner for a whole family.
500ml (2 cups) Massel chicken style liquid
4cm- piece fresh ginger, peeled and thinly sliced
6 coriander stems
310ml (11/4 cups) coconut milk
4 (about 800g) chicken breast fillets, or chicken tenderloins
2 tablespoons lime juice
1 tablespoon fish sauce
1 tablespoon finely grated sustainable palm sugar
2 fresh mangoes, peeled, thinly sliced
1 avocado, peeled, thinly sliced
3 spring onions (shallots), thinly sliced diagonally
1 long fresh red chilli, thinly sliced diagonally
1/2 cup fresh coriander leaves
1/2 cup fresh mint leaves
Roasted cashews, corsely chopped, to serve
Bring stock, ginger, corinader stems and 250ml (1 cup) coconut milk to a simmer in a deep frying pan over low heat.
Add the chicken and cook for 15 minutes, or until cooked through (you can check this with a thermometer reaching 75 degrees Celsius. Remove from heat and set aside for 5 minutes to infuse in those lovely juices. Use tongs to transfer to a plate. Shred Chicken using two forks.
Meanwhile, combine the lime juice, fish sauce, palm sugar and remaining coconut milk in a small bowl. Combine the chicken, dressing, mango, avocado, capsicum, spring onion, chilli, half the mint and half the coriander leaves in a large bowl.
Transfer to a serving platter and sprinkle with the cashews and the remaining mint and coriander.
(I spread the platter with rocket leaves for the bitter component to stimulate digestion and give lots more greens)
Mangos contain essential enzymes that assist in breaking down protein and fibre which assists the digestive tract to work efficiently. Mangos are rich in beta-carotene: the precursor to Vitamin A. This powerful antioxidant helps improve vison, boost overall eye health and even may prevent age-related macular degeneration or loss of vison. The high levels of pectin may help lower LDL cholesterol. Additionally, they are rich in vitamin C which is essential for collagen production keeping your skin looking younger and healthier whilst boosting your immune system. And although sweet, the glycemic load is quite low and therefore will not spike blood sugar levels.
The phytochemicals in mangos act as natural fat busters due to the high content of fibre.
Not only are red bell peppers a decent souce of iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron from your gut. Add to this the amazing benefits of ginger for digestion and as an anti-inflammatory aid, combined wth avocado: an amazing fruit containing good amounts of Omega 3 fatty acids and cashews which are low in sugar, rich in fibre heart-healthy fats, and plant protein. They're also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health. And you have an amazing meal that is as good for you as it looks.