Bean and Mango Chicken Salad

Bean and Mango Chicken Salad Recipe from Burundi

Region / culture: Burundi | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Bean and Mango Chicken Salad is a vibrant and refreshing dish that combines the lean protein of grilled chicken with the sweetness of mangoes and the hearty texture of black beans. This salad is perfect for those looking for a nutritious and flavorful meal that is both easy to prepare and delicious. The addition of homemade tortilla crisps adds a delightful crunch, making it a complete dish for any occasion, from a casual lunch to a more formal gathering.

History

The Bean and Mango Chicken Salad is a modern culinary creation that draws inspiration from various cuisines around the world. The use of mangoes in salads is a common practice in tropical countries where mangoes are abundant. The combination of beans and chicken is a staple in many cultures, known for providing a balanced meal with proteins, fibers, and essential nutrients. This recipe brings these elements together with a twist, incorporating a vinaigrette that ties all the flavors together beautifully.

Ingredients

0.5 lb (227 g) boneless skinless chicken breasts, grilled and cut up
1 (15 oz (425 g)) can black beans, drained and rinsed
1 (10 oz (283 g)) package frozen corn, thawed
1 cup chopped ripe mangoes
0.5 cup green peppers, chopped
0.33 cup sweet onions, chopped
0.33 cup chopped fresh cilantro or 1 tbsp dried cilantro
0.25 cup lime juice or 0.5 cup of Wishbone rosemary lime vinaigrette or marinade
0.33 cup balsamic vinegar, tablespoon
1 tbsp honey
2 tbsp pineapple preserves or mango preserves or orange marmalade
0.25 cup extra virgin olive oil
1 tsp garlic powder
0.5 tbsp soy sauce
0.5 tsp black pepper
0.5 tsp ground red pepper
8 (10 inches) flour tortillas

How to prepare

For the salad:
Toss all ingredients in a large bowl. Refrigerate. Serve with baked tortilla crisps if desired.
For the Tortilla crisps:
Preheat the oven to 425°F (218°C). Coat rimmed baking sheets with nonstick cooking spray.
Coat the tortillas on both sides with the cooking spray. Cut each tortilla into thin strips (a pizza cutter works great) and place on the baking sheets. Bake for 6 to 8 minutes, or until golden. Allow to cool, then store in an airtight container until ready to use.

Variations

For a vegetarian version, omit the chicken and add quinoa or another plant-based protein.
Swap mangoes for peaches or nectarines for a different flavor profile.
Add avocado slices for extra creaminess and healthy fats.

Cooking Tips & Tricks

To ensure the best flavor and texture for your Bean and Mango Chicken Salad, consider the following tips:

- Grill the chicken until it's just cooked through to keep it moist and tender.

- Use ripe but firm mangoes for the best sweetness and texture.

- Rinse the black beans thoroughly to remove any excess sodium and to prevent the salad from becoming too soggy.

- Let the salad chill in the refrigerator for at least an hour before serving to allow the flavors to meld together.

Serving Suggestions

This salad is best served chilled, making it a refreshing choice for warm days. It can be served on its own or with a side of baked tortilla crisps for added crunch. For a complete meal, pair it with a light soup or a piece of crusty bread.

Cooking Techniques

Grilling the chicken adds a smoky flavor that complements the sweetness of the mangoes. Baking the tortilla strips instead of frying them offers a healthier alternative to traditional crisps.

Ingredient Substitutions

Use lime juice instead of balsamic vinegar for a tangier dressing.

- Replace honey with agave syrup for a vegan option.

- Substitute cilantro with parsley if you prefer a milder herb flavor.

Make Ahead Tips

The salad (without the tortilla crisps) can be made up to a day in advance and stored in the refrigerator. The tortilla crisps can be baked ahead of time and kept in an airtight container at room temperature.

Presentation Ideas

Serve the salad in a large, clear bowl to showcase the colorful ingredients. Garnish with extra cilantro leaves and lime wedges for a fresh look.

Pairing Recommendations

This salad pairs well with a crisp white wine, such as Sauvignon Blanc or a light Pinot Grigio. For a non-alcoholic option, try a sparkling water with a splash of lime.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to two days. The salad is best enjoyed cold, so reheating is not recommended. Tortilla crisps should be kept separately to maintain their crunch.

Nutrition Information

Calories per serving

A serving of Bean and Mango Chicken Salad contains approximately 350 calories, making it a satisfying yet light option for those monitoring their calorie intake.

Carbohydrates

This salad is a good source of carbohydrates, primarily from the beans, corn, and mangoes. A serving provides approximately 45 grams of carbohydrates, which include fiber for digestive health and sugars for quick energy.

Fats

The fats in this salad come mainly from the extra virgin olive oil used in the vinaigrette and the natural fats in the chicken. A serving contains about 10 grams of fat, most of which are heart-healthy monounsaturated fats.

Proteins

Protein is an essential component of this dish, with each serving offering around 25 grams. The grilled chicken breasts are the primary source of lean protein, while the black beans contribute additional protein and fiber.

Vitamins and minerals

This salad is rich in vitamins and minerals, including Vitamin C from the mangoes and green peppers, Vitamin A, iron from the beans, and calcium. It's a nutrient-dense meal that supports overall health.

Alergens

This recipe is free from most common allergens, including dairy, nuts, and gluten (if gluten-free tortillas are used). However, it does contain soy (from the soy sauce) and may not be suitable for those with soy allergies.

Summary

Overall, the Bean and Mango Chicken Salad is a balanced meal with a good mix of carbohydrates, proteins, and fats. It's rich in vitamins and minerals, making it an excellent choice for a healthy diet.

Summary

Bean and Mango Chicken Salad is a delightful blend of flavors and textures, offering a nutritious and satisfying meal. With its easy preparation and versatile ingredients, it's a perfect dish for any occasion. Whether you're looking for a quick lunch or a healthy dinner option, this salad is sure to impress.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Bean and Mango Chicken Salad. It was a warm summer day, and I was visiting my dear friend Margaret, who lived in a charming little cottage on the outskirts of town. Margaret was known for her incredible cooking skills, and I always looked forward to trying new dishes whenever I visited her.

On that particular day, Margaret greeted me with a smile and a warm hug, leading me into her cozy kitchen where the wonderful aroma of spices and herbs filled the air. As we chatted and caught up on each other's lives, Margaret began preparing lunch for us. She pulled out a large bowl and started mixing together a colorful array of ingredients – black beans, juicy mangoes, tender chicken, crisp lettuce, and a tangy vinaigrette dressing.

I watched in awe as Margaret effortlessly tossed everything together, her hands moving with precision and grace. She explained to me that this recipe was a special one that she had learned from her grandmother, who had passed it down through the generations. The combination of flavors and textures in the salad was unlike anything I had ever tasted before, and I knew that I had to learn how to make it myself.

Margaret generously shared the recipe with me, patiently guiding me through each step and offering helpful tips along the way. I took notes diligently, determined to recreate the magic of her Bean and Mango Chicken Salad in my own kitchen. As I left Margaret's cottage that day, a sense of excitement and inspiration filled my heart.

Back at home, I gathered the ingredients for the salad and set to work, following Margaret's instructions to the letter. I diced the mangoes, shredded the chicken, rinsed the beans, and carefully tossed everything together in a large bowl. The vibrant colors of the salad danced before my eyes, a beautiful symphony of green, orange, and black.

As I took my first bite, a burst of flavors exploded in my mouth – the sweetness of the mangoes, the earthiness of the beans, the tenderness of the chicken, and the zing of the vinaigrette dressing. It was a perfect harmony of tastes and textures, a dish that was both simple and sophisticated at the same time.

From that moment on, Bean and Mango Chicken Salad became a staple in my culinary repertoire. I would make it for family gatherings, potlucks with friends, and even just for myself on lazy Sunday afternoons. Each time I prepared the salad, I felt a connection to Margaret and her grandmother, a sense of tradition and history that transcended time and space.

Over the years, I have made a few tweaks and modifications to the recipe, adding my own personal touch to make it truly my own. Sometimes I would sprinkle toasted almonds on top for a crunchy texture, or toss in a handful of fresh herbs for a burst of freshness. But no matter how I chose to customize it, the essence of Margaret's Bean and Mango Chicken Salad always remained intact.

As I sit here now, reflecting on the journey that led me to discover this beloved recipe, I am filled with gratitude for the generosity and wisdom of my dear friend Margaret. Through her teachings and guidance, I have learned not just how to make a delicious salad, but also how to appreciate the beauty of tradition and the joy of sharing food with loved ones.

And so, whenever I prepare Bean and Mango Chicken Salad, I make sure to savor each bite, remembering the moments spent in Margaret's kitchen, the laughter shared with friends and family, and the simple pleasure of a good meal made with love. For in the end, it is not just the taste of the food that matters, but the memories and stories that it carries with it – a legacy that will endure for generations to come.