Jerk Chicken Salad

with Mango and Coconut

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low-carb
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low-carb
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Instructions

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1 Blitz marinade

Chop the spring onion roughly. Juice 1/2/2 limes into a food blender. Place the spring onion, olive oilchilli flakes (spicy!)soy sauce, all spice, coconut sugarginger garlic paste, 1 Tbsp of water and the dried thyme in a blender, and blitz for 2 min until smooth. 

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2 Marinate

Place the chicken in the marinade and turn it until fully coated. Set aside.

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3 Make dressing

Peel and very finely slice the red onion. Place the onion in a bowl and squeeze the remaining lime over it. Add the olive oil and season with salt and pepper - set aside. 

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4 Prep salad

Peel and chop the mango into very small cubes. Chop the red pepper into very small cubes. Roughly chop the lettuce. Set aside.

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5 Fry chicken

Heat a pan over a medium heat with a drizzle of oil. Lift the chicken out of its marinade and fry it for 5 min on each side or until cooked through. (Don't worry if it chars slightly!) Set aside to rest, season with salt, then slice. 

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6 Serve

Toss the lettuce, mango and red pepper in the onion dressing. Divide among plates and top with the sliced chicken. Garnish with the coriander leaves and coconut flakes.

Tips for fussy eaters

Can't handle the heat? Go easy on the chilli!

Pro tip

Marinate the chicken for up to 48 hours beforehand. Why not barbecue it?

Jerk marinade comes in lots of forms - we love this one for its thyminess and spice!

Cooking Time: 30 min

Equipment Required: Food processor

Cals 454 · Prot 47 · Carbs 43 · Fat 11

Dairy-Free

Ingredients

Number of people

Jerk Chicken

Chicken breast 400 Grams
Spring onion 40 Grams
Lime 1 Piece
Olive oil 3 Tbsp
Chilli flakes 2 Grams
Soy sauce 20 ML
Allspice powder 2 Grams
Coconut sugar 10 Grams
Ginger garlic paste 10 Grams
Dried thyme 2 Grams
Vegetable oil 1 Tbsp

Salad

Red onion 0.5 Pieces
Olive oil 1 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Mango 1 Piece
Red pepper 1 Piece
Romaine lettuce 200 Grams
Fresh coriander 15 Grams
Coconut flakes 15 Grams

Jerk marinade comes in lots of forms - we love this one for its thyminess and spice!

Cooking Time: 30 min

Equipment Required: Food processor

Cals 454 · Prot 47 · Carbs 43 · Fat 11

Dairy-Free

Instructions

photo

1 Blitz marinade

Chop the spring onion roughly. Juice 1/2/2 limes into a food blender. Place the spring onion, olive oilchilli flakes (spicy!)soy sauce, all spice, coconut sugarginger garlic paste, 1 Tbsp of water and the dried thyme in a blender, and blitz for 2 min until smooth. 

photo

2 Marinate

Place the chicken in the marinade and turn it until fully coated. Set aside.

photo

3 Make dressing

Peel and very finely slice the red onion. Place the onion in a bowl and squeeze the remaining lime over it. Add the olive oil and season with salt and pepper - set aside. 

photo

4 Prep salad

Peel and chop the mango into very small cubes. Chop the red pepper into very small cubes. Roughly chop the lettuce. Set aside.

photo

5 Fry chicken

Heat a pan over a medium heat with a drizzle of oil. Lift the chicken out of its marinade and fry it for 5 min on each side or until cooked through. (Don't worry if it chars slightly!) Set aside to rest, season with salt, then slice. 

photo

6 Serve

Toss the lettuce, mango and red pepper in the onion dressing. Divide among plates and top with the sliced chicken. Garnish with the coriander leaves and coconut flakes.

Tips for fussy eaters

Can't handle the heat? Go easy on the chilli!

Pro tip

Marinate the chicken for up to 48 hours beforehand. Why not barbecue it?

Ingredients

Number of people

Jerk Chicken

Chicken breast 400 Grams
Spring onion 40 Grams
Lime 1 Piece
Olive oil 3 Tbsp
Chilli flakes 2 Grams
Soy sauce 20 ML
Allspice powder 2 Grams
Coconut sugar 10 Grams
Ginger garlic paste 10 Grams
Dried thyme 2 Grams
Vegetable oil 1 Tbsp

Salad

Red onion 0.5 Pieces
Olive oil 1 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Mango 1 Piece
Red pepper 1 Piece
Romaine lettuce 200 Grams
Fresh coriander 15 Grams
Coconut flakes 15 Grams
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