How many calories are in Chicken, Mango and Arugula Salad?
Chicken, Mango and Arugula Salad has about 253 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeHigh ProteinLow CarbUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly
Chicken, Mango and Arugula Salad
Chicken, Mango and Arugula Salad is a Salads international recipe with 253 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
253 kcal
Total Time
20 min
Servings
1
Protein
28.4 g
About This Recipe
The story behind Chicken, Mango and Arugula Salad
Chicken, Mango and Arugula Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chicken breast, mango, and celery.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 253 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Chicken, Mango and Arugula Salad worth coming back to.
Ingredients
- Chicken Breast120 g
- Mango1/2 cup (85 g)
- Celery1 stalk (40 g)
- Arugula1 cup (20 g)
- Olive Oil1/2 tablespoon (5 ml)
- Lemon Juice1 tablespoon (15 g)
Instructions
- 1
Step 1
Heat the griddle or grill over high heat. While heating, season the chicken with salt and pepper.
- 2
Step 2
Once the grill is heated, pour half of the oil and add the chicken breast, reduce the heat to medium and cook for 4 minutes per side.
- 3
Step 3
Continue cooking until done. Once ready, turn off and slice.
- 4
Step 4
Meanwhile, peel the mango and dice.
- 5
Step 5
Cut the celery stalk into pieces.
- 6
Step 6
Place a layer of arugula leaves on a plate and add the chicken, celery and mango on top.
- 7
Step 7
Season with the remaining oil and lemon juice. Salt and pepper to taste.
- 8
Step 8
Optional: You can add a pinch of ground chili pepper.
Nutrition Snapshot
Macros and micros at a glance
41/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
253
Protein
28.4g
Carbs
17.9g
Fat
7.7g
Fiber
1.5g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Chicken, Mango and Arugula Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Chicken, Mango and Arugula Salad
How long does Chicken, Mango and Arugula Salad take to make?
Chicken, Mango and Arugula Salad takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Chicken, Mango and Arugula Salad?
Most ingredients in Chicken, Mango and Arugula Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Chicken, Mango and Arugula Salad?
Chicken, Mango and Arugula Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Chicken, Mango and Arugula Salad?
Chicken, Mango and Arugula Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Chicken, Mango and Arugula Salad?
Chicken, Mango and Arugula Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Chicken, Mango and Arugula Salad up or down?
Yes. Chicken, Mango and Arugula Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Chicken, Mango and Arugula Salad?
A large skillet, saucepan, or sheet pan works well for Chicken, Mango and Arugula Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Chicken, Mango and Arugula Salad is cooked properly?
Chicken, Mango and Arugula Salad is ready when the chicken breast is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Chicken, Mango and Arugula Salad suitable for vegetarians?
No. Chicken, Mango and Arugula Salad is not vegetarian as written because it includes Chicken Breast.
Is Chicken, Mango and Arugula Salad gluten-free?
Yes. Chicken, Mango and Arugula Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Chicken, Mango and Arugula Salad?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chicken, Mango and Arugula Salad ahead of time?
Chicken, Mango and Arugula Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Chicken, Mango and Arugula Salad for my calorie or macro goals?
Chicken, Mango and Arugula Salad already lands in a fairly high-protein range at about 28.4 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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