iRecipe – Grilled Chicken and Mangos on Baby Greens

June 4, 2015 By

Why is this SO good for the eyes?Grilled Chicken and Mangos on Baby Greens

Healthy Eye Essentials:

  • Vitamin C
  • Vitamin E
  • Lutein and Zeaxanthin
  • Zinc
  • Plant Based Omega-3’s

As discussed in a prior post on the AREDS 1 & 2 studies.  Vitamin C and E, Lutein/Zeaxanthin, and small amounts of Zinc have been clinically proven to decrease the risk of Macular Degeneration progression by 25% and vision loss by 19%!  Now that’s a reason to eat well.   Omega-3’s are a natural anti-inflammatory and particularly useful with dry eyes.

Grilled Chicken and Mangos on Baby Greens

INGREDIENTS:

  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon minced fresh ginger root
  • 2 tablespoons lemon juice
  • pinch of red pepper flakes
  • 4 four-ounce skinless chicken breasts, cut into 1″ strips

DRESSING:

  • 3 tablespoons lemon juice
  • 1 tablespoon minced lemon peel
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon honey
  • salt and pepper to taste
  • cooking spray
  • 8 cups baby lettuce
  • 1 /2 cup thinly sliced red onion
  • 1 /2 cup julienned red bell pepper
  • 1 large mango, peeled, seeded, and diced
  • 2 tablespoons mint leaves, minced

Directions

  1. Marinade: In a blender, whip soy sauce, oil, ginger, lemon juice, and red pepper flakes. Place chicken in a shallow pan and pour marinade over top. Turn to coat, cover, and refrigerate up to 1 hour.
  2. Dressing: Blend ingredients (lemon juice and peel, oil, honey, and salt/pepper). Set aside for flavors to blend.
  3. Spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Add chicken strips and cook on each side for 2 minutes, or until done. Remove from heat.
  4. In a large salad bowl, toss lettuce, onions, and peppers. Add dressing and toss thoroughly.Divide onto 4 salad plates, top with chicken strips and mango. Sprinkle with mint leaves.

Makes 4 servings.

Nutritional Information (per serving): 291 Calories; 33 % fat (10.6 g total, 1.7 g saturated), 192 mg omega-3s, 28 % carbohydrate (20.4 g), 39 % protein (28.4 g), 66 mg cholesterol, 3 g fiber, 77 mg vitamin C, 2.3 mg vitamin E, 1.3 mg zinc, 598 mg sodium.

Recipe from the AOA.  See more eye healthy recipes like it here.

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