Mango Green Tea Grilled Chicken Salad

Experience a vibrant explosion of flavors with this Mango Green Tea Grilled Chicken Salad. This refreshing dish combines the earthy notes of strongly brewed green tea with the tropical sweetness of ripe mango, creating a unique marinade that keeps the chicken incredibly juicy. Served over a bed of crisp greens and topped with creamy avocado and toasted sesame seeds, it is a perfect fusion of Asian-inspired textures and tastes.

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Whether you are prepping a healthy lunch or a light dinner, this salad provides a beautiful balance of nutrients. The julienned carrots and sliced cucumbers add a satisfying crunch that complements the tender, grilled chicken and the buttery texture of the avocado.

Ingredients

• 2 large chicken breasts (about 400 g), boneless and skinless
• 1 large mango, peeled and diced
• 120 ml (½ cup) strongly brewed green tea, cooled
• 2 tbsp honey (divided: 1 tbsp for marinade, 1 tsp for dressing)
• 3 tbsp soy sauce or tamari (divided: 2 tbsp for marinade, 1 tsp for dressing)
• 2 tbsp rice vinegar (divided: 1 tbsp for marinade, 1 tbsp for dressing)
• 2 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• Salt and freshly ground black pepper, to taste
• 120 g (4 cups) mixed salad greens
• 1 small cucumber, thinly sliced
• 1 medium carrot, julienned
• ½ small red onion, thinly sliced
• 1 avocado, sliced
• 1 tbsp fresh cilantro, chopped
• 2 tbsp olive oil
• 1 tbsp lime juice
• 2 tbsp toasted sesame seeds

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Instructions

Step 1: Prepare the Marinade

In a blender or food processor, combine half of the diced mango, the brewed green tea, 1 tbsp honey, 2 tbsp soy sauce, 1 tbsp rice vinegar, sesame oil, garlic, ginger, salt, and pepper. Blend until the mixture is smooth.

Step 2: Marinate the Chicken

Place the chicken breasts in a shallow dish or resealable bag. Pour the marinade over the chicken, ensuring it is well coated. Let it marinate in the refrigerator for at least 20 minutes, or up to 2 hours for deeper flavor.

Step 3: Grill the Chicken

Preheat your grill or grill pan over medium-high heat. Remove the chicken from the marinade and pat it dry. Grill for 6–7 minutes per side until the internal temperature reaches 75°C (165°F). Let the chicken rest for 5 minutes before slicing it thinly.

Step 4: Assemble the Salad

While the chicken is resting, arrange the mixed salad greens, cucumber, julienned carrot, red onion, avocado, and the remaining diced mango on a large platter or into individual serving bowls.

Step 5: Dressing and Serving

Whisk together the olive oil, 1 tbsp rice vinegar, lime juice, 1 tsp honey, 1 tsp soy sauce, salt, and pepper in a small bowl. Drizzle the dressing over the salad base, then top with the sliced grilled chicken. Garnish with toasted sesame seeds and chopped cilantro before serving.

Zusatztipps für die Zubereitung

For the best results, ensure your green tea is strongly brewed and completely cooled before blending it into the marinade. Patting the chicken dry after marinating is a crucial step; it helps achieve a better sear and prevents the meat from steaming on the grill.

Varianten und Anpassungen

This recipe is highly versatile. For a vegetarian version, simply substitute the chicken breasts with firm, grilled tofu. If you are looking for even more texture and protein, consider adding a handful of shelled edamame or some chopped roasted nuts like cashews or almonds.

Serviervorschläge

This salad is best served immediately to maintain the crispness of the greens. It pairs excellently with a chilled glass of Sauvignon Blanc or a refreshing jasmine iced tea. For a festive look, garnish with a few extra slices of fresh mango on top.

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This Mango Green Tea Grilled Chicken Salad is a delightful way to enjoy a meal that is as nourishing as it is flavorful. With its vibrant colors and balanced ingredients, it is sure to become a favorite in your healthy recipe rotation.

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Recipe FAQs

→ How long should I marinate the chicken?

Marinate the chicken for at least 20 minutes, though letting it rest up to 2 hours in the refrigerator will infuse deeper flavor from the green tea and mango blend.

→ Can I make this vegetarian?

Yes, substitute the chicken with grilled tofu. Marinate the tofu using the same green tea and mango preparation for similar flavor profiles.

→ What vegetables work best in this salad?

Mixed salad greens like baby spinach, arugula, and romaine create an ideal base. Fresh cucumber, julienned carrots, thinly sliced red onion, and ripe avocado complement the grilled chicken perfectly.

→ Is this dish gluten-free?

Yes, simply replace regular soy sauce with tamari to make this completely gluten-free while maintaining the same umami flavor.

→ What beverages pair well with this salad?

A chilled Sauvignon Blanc balances the sweet and tangy notes, while jasmine iced tea echoes the green tea marinade for a harmonious pairing.

→ How do I know when the chicken is done?

Grill the chicken for 6-7 minutes per side until it reaches an internal temperature of 75°C (165°F). Let it rest for 5 minutes before slicing to retain juices.