- Prep
- 20 min
- Cook
- 15 min
- Total time
- 35 min
- Yield
- 4 servings
- Difficulty
- Easy
- Calories
- 425 kcal
Quick summary
“This colorful tropical-inspired salad unites strips of juicy grilled chicken breast with cubes of ripe mango, soft black beans, sweet corn, cherry tomatoes, and avocado over crispy lettuce, wrapped in a velvety Greek yogurt dressing with cilantro and lime. A light and complete meal.”
What you need to know
- O repouso do peito de frango grelhado por 5 minutos retém os sucos da carne garantindo textura macia na salada
- A combinação de feijão preto e milho doce com manga confere contraste agridoce e aporte robusto de fibras
- O molho de iogurte grego desnatado aporta cremosidade refrescante com baixo teor calórico e notas cítricas
Ingredients
Main
- units (about 300g each) Chicken breasts
- teaspoon Salt (for the chicken)
- teaspoon Black pepper (for the chicken)
- tablespoon Extra virgin olive oil (for grilling)
- head (washed and coarsely chopped) Alface americana
- large unit (peeled and chopped into cubes) Ripe mango
- cup (drained and rinsed) Cooked black beans
- cup (fresh or frozen) Boiled sweet corn
- small unit (finely sliced) Red onion
- cup (halved) Tomates cereja
- medium unit (diced) Avocado
- cup Natural skim Greek yogurt
- tablespoons Fresh lemon juice
- tablespoons Fresh chopped cilantro
- teaspoon Honey or agave syrup
- clove (minced or pressed) Garlic
- teaspoon Salt (for the sauce)
- teaspoon Black pepper (for the sauce)
Instructions
Principal
- Prepare the chicken: season the chicken breasts with salt and pepper. Heat the olive oil in a grill pan over medium-high heat. Grill the chicken for 5-7 minutes on each side, or until cooked through. The secret of this recipe for the chicken is to ensure that it stays juicy on the inside and slightly caramelized on the outside.
- Let the chicken rest for 5 minutes before slicing it into strips or cubes. This resting period is crucial to maintain the juiciness of the meat. In simple terms: this prevents the juices from being lost when cutting, resulting in a softer and tastier chicken for your salad.
- While the chicken cools, prepare the creamy sauce: in a small bowl, mix the Greek yogurt, lemon juice, chopped cilantro, olive oil, honey (or agave), minced garlic, salt, and pepper. Mix well until a smooth and creamy sauce forms. The professional technique is to taste and adjust the seasoning according to your palate, seeking a balance.
- Monte a salada: in a large bowl, distribute the chopped lettuce as a base. Artistically arrange the grilled chicken slices, mango cubes, black beans, sweet corn, sliced red onion, halved cherry tomatoes, and avocado cubes over the lettuce. The most important tip is the visual presentation, which whets the appetite.
- Finish and serve: drizzle the assembled salad generously with the creamy cilantro and lime dressing. Serve immediately to enjoy the freshness of all ingredients. The short answer is: the salad is best enjoyed as soon as it is assembled, ensuring the crunchy texture and vibrant flavors.
Chef's tips
- Grelhe o peito de frango em fogo médio-alto sem mexer nos primeiros minutos para que forme crosta dourada apetitosa
- Enxágue bem o feijão preto cozido em água corrente fria para retirar a viscosidade antes de misturar com os vegetais
- Bata os ingredientes do molho de iogurte com mixer de mão para emulsionar o azeite e o coentro com homogeneidade
Variations
- Salpique sementes de abóbora tostadas salgadas ou castanha-de-caju picada por cima para adicionar textura estaladiça
- Adicione 1 pimenta jalapeño fresca picada fininha sem sementes ao molho de iogurte para conferir calor tex-mex
- Monte a salada dentro de meia casca de abacate ou sirva enrolada em pão folha como um wrap fresco para viagem
Substitutions
- O iogurte grego desnatado pode ser substituído por iogurte natural integral, creme azedo (sour cream) ou iogurte vegetal de coco
- A manga madura pode ser substituída por cubos de abacaxi fresco grelhado ou gomos de tangerina fresca
- O peito de frango grelhado pode ser substituído por filé de peixe branco, camarões grelhados ou tofu firme
How to store
Store the grilled chicken strips, chopped vegetables, and yogurt sauce in separate containers in the refrigerator for up to 3 days. Assemble the salad and drizzle with the yogurt dressing moments before consuming to retain freshness.
Can it be frozen?
Do not freeze the assembled salad with raw vegetables, avocado, and dairy sauce. Grilled chicken cubes can be frozen individually in a bag for up to 60 days in the freezer and thawed in the refrigerator.
What to serve with
Perfectly accompanies crispy baked corn tortillas, cold tomato soup like gazpacho, or slices of rustic whole wheat bread. As a drink, harmonize with natural chilled pineapple juice with mint or chilled green tea.
Frequently asked questions
Can I use cooked shredded chicken instead of grilled?
Yes, cooked and shredded chicken seasoned with olive oil and fresh herbs absorbs the yogurt sauce very well and is excellent in the salad.
Should black beans be served hot or cold?
The black beans should be served completely cold or at room temperature to preserve the crunchiness and freshness of the lettuce.
Can I substitute the cilantro in the sauce?
Yes, if you don't like cilantro, prepare the creamy sauce by replacing it with finely chopped fresh parsley and green onion leaves.
How do I prevent avocado from browning in the salad?
Drip a few drops of lemon juice over the avocado cubes and add to the other vegetables just moments before serving.
