You might not know it, but eating chicken can actually help improve your eye health. That's because in addition to being a great source of protein, chicken is also rich in Vitamins B6 and B12, both of which have been found to lower the chances of Age-related Macular Degeneration (AMD). Vitamin B provides the building blocks the body needs to make antioxidant compounds, which can help the cells in your retina remain healthy.
Try this delicious grilled chicken and mango salad recipe and give your eyes and taste buds a little TLC.
1/4 cup low-sodium soy sauce
1 tbsp. sesame oil
1 tbsp. ginger root (minced)
2 tbsp. lemon juice
1 pinch of red pepper flakes
4 skinless chicken breasts (cut into strips)
8 cups baby lettuce
1/2 cup red onion (thinly sliced)
1/2 cup orange bell pepper (thinly sliced)
1/2 cup tomatoes (chopped)
1 large mango (peeled, seeded and diced)
2 tbsp. mint leaves (minced)
1/2 cup green beans (canned or raw)
3 tbsp. lemon juice
1 tbsp. minced lemon peel
2 tbsp. extra virgin olive oil
1 tbsp. honey
Salt and pepper to taste
1. In a blender or large bowl, mix together the soy sauce, oil, ginger, lemon juice, and red pepper flakes to make your chicken marinade.
2. Place the strips of chicken in a shallow pan and pour the marinade over top. Make sure you flip them to cover both sides. Cover and refrigerate for up to 1 hour.
3. Next, make your salad dressing by mixing the lemon juice, lemon peel, olive oil, honey and salt/pepper. Set the bowl aside to allow the flavours to mix.
4. Spray a large, non-stick pan with cooking spray and heat over medium-high heat.
5. Add the chicken strips to the pan and cook on each side for 2 minutes, or until done. Remove from heat.
6. In a large salad bowl, toss together the lettuce, onions, tomatoes, peppers and green beans. Add the dressing and toss thoroughly.
7. Plate the salads, adding chicken strips and mango on top. Sprinkle with mint leaves for extra flavour.
Serve and enjoy!