Jicama & Mango Salad

Dave and I had dinner at my cousin Karen and her husband Shaun’s place a few weeks ago in Vancouver. They prepared an unbelievable dinner for us including this light crunchy tangy sweet salad. Who knew 4 ingredients could make such a delightful dish! Make it as a side dish or throw in some chicken, shrimp or fish and make it a meal.

Dave and I were even thinking it’d even make a great popcorn substitute if we cut the jicama and mango a little larger, and if we ever get around to watching a movie…

I had never cooked with jicama (a.k.a. yambean) before and I’m really sorry I’ve been missing out! This stuff is awesome! I’d call the texture a cross between a raw potato and an apple – though more like an apple in terms of water content. It’s ever so slightly sweet and PACKED with fibre. Here’s how it stacks up to 120g each of apples and potatoes:

Jicama   Apple       Potato

Calories                  46             62             83

Carbs                   10.6g       17.2g       18.9g

Sugars                   2.2g        13.3g         1.2g

Fibre                      5.9g          3.9g         2.0g

Protein                  0.9g             0g          2.2g

Most people have trouble getting enough fibre into their diets, but this salad contains nearly all of your recommended daily intake (25 g in a 2,000 calorie diet) in one serving. For sure a new staple in my house!

INGREDIENTS

  • 2 mangos, julienned
  • 2 large jicama, julienned
  • 2 limes, juiced
  • 1/4 cup chopped fresh cilantro

DIRECTIONS

  • Mix in a large salad bowl, serve and enjoy!

NUTRITIONAL INFORMATION

Makes 6 servings.

Per serving: 203 calories, 48 g carbs, 1 g fat, 3 g protein, 21 g fibre

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Jerk Chicken Mango Salad

I went over to my girlfriend Afshaan’s last night to plan her baby shower (baby due late August!) but naturally we ended up more focused on the food we were going to eat right then than the party we should have been planning… guess we’ll just have to get together for another girls night!

Afshaan mentioned she had had an awesome jerk chicken salad with mango and coconut at a restaurant in the city, so we took that as inspiration for this spicy and coconutty-sweet salad.

All I knew about jerk spice was that it was made up of a plethora of spices, so we just threw whatever sounded good into a bowl with a little white vinegar and olive oil and voila, jerk spice! It actually turned out REALLY tasty. I must say, we impressed ourselves.

The salad dressing was even more delicious and simply coconut milk, lemon juice, chives, red chili flakes, salt and pepper. Easy to whip up and only 30 calories per tbsp!

INGREDIENTS

  • 4 cups spring mix salad greens (or spinach would be great too!)
  • 12 baby carrots, cut in half lengthwise
  • 1 1/2 tbs crumbled feta cheese
  • 1 1/2 tbsp craisins
  • 1 chicken breast
  • 1 small mango, cut into bitesize pieces

Jerk Sauce

  • 1 tbsp olive oil
  • 1 1/2 tsp white vinegar
  • 1/2 tsp garlic powder
  • 1/2 tsp dried chopped chives
  • 1/2 tsp cinnamon
  • 1/2 tsp ginger
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp red chili flakes
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1/4 tsp cardamon
  • salt and pepper to taste

Salad Dressing

  • 2 tsp coconut milk
  • 1/4 lemon, juiced
  • 1 tsp dried chives
  • 1/2 tsp red chili flakes
  • salt and pepper to taste

DIRECTIONS

  • Preheat oven to 350 degrees.
  • Mix all jerk spice ingredients together in a small bowl. Lay 1 tsp of sauce on baking sheet and place chicken breast over top. Pour remaining jerk sauce over chicken. Bake for 28 minutes or until cooked through.
  • Mix all salad dressing ingredients together in a small bowl.
  • Lay lettuce mix over serving plates followed by carrots, craisins, mango and feta. Top with salad dressing.
  • Remove cooked chicken from oven. Slice, lay over salad, serve and enjoy!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 395 calories, 36 g carbs, 15 g fat, 36 g protein, 7 g fibre