Cool down with quick mango salad

Linda Gassenheimer
Tribune News Service

Here’s a quick summer salad. Sweet mangoes, roasted chicken and a tangy dressing provide contrasting flavors. Lush, ripe mangoes are hanging from the trees in Florida. It’s the best time of year to buy mangoes throughout the United States.

Buy roasted chicken breast in the cooked meat case or deli for the salad. No cooking is needed for this dinner.

Cucumbers cut into cubes mixed with red kidney beans and tossed with salad dressing complete this simple summer meal.

The mangoes are cut into cubes for the salad. Here is a quick way to do that:

Slice off each side of the mango as close to the seed as possible. Take the mango half in your hand, skin side down. Score the fruit in a crisscross pattern through to the skin. Bend the skin backward so the cubes pop up. Slice the cubes away from the skin. Score and slice any fruit left on the pit.

Tangy Chicken and Mango Salad

1/4 cup reduced-fat oil and vinegar dressing

2 tablespoons prepared horseradish

3/4 pound roasted chicken breast, skin and bones removed

2 mangoes (to make 2 cups cubes)

4 cups washed, ready-to-eat salad greens

2 ripe tomatoes, quartered (about 2 cups)

2 scallions, thinly sliced

Salt and freshly ground black pepper

Mix dressing and horseradish together. Cut chicken into 1-inch pieces. Cut mango cubes. Divide lettuce between 2 dinner plates. Place chicken and mango cubes over lettuce. Add tomato quarters. Drizzle dressing over the chicken and mango. Sprinkle scallion on top. Add salt and pepper to taste.

Yields 2 servings.

Per serving: 391 calories (19 percent from fat), 8.3 g fat (1.6 g saturated, 3 g monounsaturated), 127 mg cholesterol, 45.9 g protein, 39 g carbohydrates, 7.7 g fiber, 577 mg sodium.

Cucumber and Bean Salad

1 small cucumber, peeled and cut into cubes (about 2 cups)

11/2 cups rinsed and drain reduced-sodium red kidney beans

1/4 cup reduced-fat oil and vinegar dressing

Salt and freshly ground black pepper to taste

Place cucumber and red kidney beans in a bowl and toss well. Add the dressing and salt and pepper to taste. Toss again.

Yields 2 servings.

Per serving: 283 calories (13 percent from fat), 4.2 g fat (0.5 g saturated, 0.7 g monounsaturated), 2 mg cholesterol, 16.8 g protein, 47.0 g carbohydrates, 12.1 g fiber, 81 mg sodium.

Recipes by Linda Gassenheimer