Photo: Lily Banse
Seared chicken & asparagus with mango salsa
11 ingredients
Serves 20
openrecipes
Seared chicken and asparagus with mango salsa, the perfact main course for a wedding
Estimated Nutrition (whole recipe, rough)
416
Calories
36g
Protein
18g
Fat
32g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Red Onion | 1 medium (110g) | 44 |
| Asparagus | 6 spears (90g) | 27 |
| Lime | juice of 1 lime (44ml) | 11 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 medium, firm but ripe mangoes
- juices of 2 limes , zest of 1
- 2 small red onions , finely chopped
- 4 red chillies , seeded and finely chopped
- 40g combined weight fresh flatleaf parsley and coriander, chopped
- 250ml extra-virgin olive oil
- 1 tsp caster sugar , optional
- 60 asparagus spears
- 125ml olive oil
- 5 tbsp light olive oil
- 20 skinless, boneless chicken breasts , about 140g/5oz each (preferably freerange)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes