.svg)
Sign Up for new Healthy Recipes
Introduction
Jerk seasoning, a cornerstone of Jamaican cuisine, traces its roots back to the indigenous Taíno people and was later influenced by African slaves. This fiery, aromatic blend typically includes allspice, scotch bonnet peppers, and thyme, among other spices. Our healthy Jerk Chicken Salad pays homage to this rich culinary tradition while offering a lighter, modern twist. Perfect for warm summer evenings or when you're craving a taste of the Caribbean, this salad brings together the authenticity of jerk spices with the nutritional benefits of a veggie-packed meal. It's a testament to how traditional flavors can be adapted to fit contemporary, health-conscious lifestyles without losing their soul.
Ingredients
• 2 large boneless, skinless chicken breasts (about 1 pound total)
• 3 tablespoons jerk seasoning (store-bought or homemade)
• 2 tablespoons olive oil, divided
• 6 cups mixed salad greens (such as romaine, spinach, and arugula)
• 1 ripe mango, peeled and diced
• 1 cup fresh pineapple chunks
• 1/2 red bell pepper, thinly sliced
• 1/4 red onion, thinly sliced
• 1/4 cup chopped fresh cilantro
• 1/4 cup sliced almonds, toasted
• For the Mango Vinaigrette:
• 1/2 ripe mango, peeled and roughly chopped
• 2 tablespoons lime juice
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• 1/4 cup olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
Step 1:
In a bowl, coat chicken breasts with 2 tablespoons of olive oil and jerk seasoning. Let marinate for 10 minutes while preparing other ingredients.
Step 2:
Preheat grill pan or outdoor grill to medium-high heat.
Step 3:
Grill chicken for 6-7 minutes per side, or until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing.
Step 4:
While chicken cooks, prepare the Mango Vinaigrette. In a blender, combine chopped mango, lime juice, apple cider vinegar, honey, 1/4 cup olive oil, salt, and pepper. Blend until smooth.
Step 5:
In a large serving bowl, combine mixed greens, diced mango, pineapple chunks, red bell pepper, and red onion.
Step 6:
Slice the rested chicken against the grain and add to the salad.
Step 7:
Sprinkle chopped cilantro and toasted almonds over the salad.
Step 8:
Drizzle with Mango Vinaigrette just before serving, toss gently, and serve immediately.
Q: Can I make this salad less spicy?
A: Yes, you can reduce the amount of jerk seasoning or use a milder variety. You can also serve the jerk chicken on the side, allowing diners to add it to taste.
Q: Is there a way to make this salad ahead of time?
A: You can prep all components separately up to a day in advance. Store them in the refrigerator and assemble just before serving to maintain freshness and prevent sogginess.
Q: Can I use canned pineapple instead of fresh?
A: Fresh pineapple is preferred for its texture and flavor, but you can use well-drained canned pineapple chunks if fresh is unavailable. Pat them dry before adding to the salad.
• For a milder version, reduce the amount of jerk seasoning or use a mild variety.
• Freshly grilled pineapple can be used instead of fresh chunks for added smoky flavor.
• Substitute chicken with grilled tofu or tempeh for a vegetarian option.
• Adjust the honey in the vinaigrette to taste, depending on the sweetness of your mango.
• This recipe contains common allergens: tree nuts (almonds). Omit or substitute as needed.
• For best results, use ripe but firm mangoes for both the salad and the vinaigrette.
Divide the salad among 4 plates, ensuring each serving has a good mix of greens, fruits, chicken, and toppings. Serve additional dressing on the side if desired.
Store undressed salad components separately in airtight containers in the refrigerator for up to 2 days. Store dressing separately for up to 5 days. Assemble just before serving.
Start marinating the chicken first, then prepare the vinaigrette and other ingredients while it grills to maximize efficiency.
- For maximum flavor, allow chicken to marinate for up to 2 hours if time permits.
- To prevent a soggy salad, add the dressing just before serving.
- Toast almonds in a dry pan over medium heat, stirring frequently, until golden and fragrant (about 3-5 minutes) for enhanced flavor.
For a vegetarian version, replace chicken with grilled halloumi cheese or jerk-seasoned tofu. For a lower-carb option, reduce fruit quantities and add more bell peppers and cucumber.
Pair with a chilled Jamaican Red Stripe beer or a tropical fruit smoothie. For wine, a slightly sweet Riesling complements the spicy and fruity flavors.
Best in summer when mangoes and pineapples are at their peak, but can be enjoyed year-round with good quality fruits.
This recipe contains tree nuts (almonds). It may contain traces of gluten depending on the jerk seasoning used. Always check store-bought seasoning labels for allergen information.
