Beat high blood pressure with mango chicken salad

Here is a very special salad: new potatoes, slices of tender grilled chicken and asparagus tossed in a mellow fresh orange dressing and then mixed with juicy mango slices and baby salad leaves. It makes a well-balanced meal all on its own; here's how to make it a home.

Preparation and cooking time 50 minutes, plus 15 minutes marinating

Serves 4

Salad

• 1 garlic clove, crushed
• 5 ml (1 tsp) grated fresh ginger
• 15 ml (1 tbsp) light soy sauce
• 10 ml (2 tsp) canola oil
• 2 skinless, boneless chicken breasts
• 875 g (1 3/4 lb) new potatoes, scrubbed
• 2 large sprigs fresh mint
• 130 g (4 1/2 oz) asparagus spears
• 1 mango, peeled and sliced
• 1 kg (4 c) mixed baby salad leaves

Dressing

• 2 ml (1/2 tsp) finely grated orange zest
• 15 ml (1 tbsp) orange juice
• 5 ml (1 tsp) Dijon mustard
• 15 ml (1 tbsp) canola oil
• 15 ml (1 tbsp) walnut oil
• Pepper to taste

1. Put the garlic, ginger, soy sauce and sunflower oil in a bowl and whisk together. Add the chicken breasts and turn to coat both sides, then leave to marinate for 15 minutes.

2. Put the potatoes in a pot, pour over boiling water to cover and add the mint sprigs. Cook until tender, 15 to 20 minutes. At the same time, put the asparagus in a steamer basket or metal colander, cover and set over the pan of potatoes to steam. Cook thin spears for 4 to 5 minutes, thick spears 8 to 10 minutes, or until just tender. Drain the potatoes (discard the mint) and leave until cool enough to handle, then cut into thick slices. Cut the asparagus diagonally into 6-centimetre (2 1/2-inch) lengths.

3. Preheat the grill to moderate. Remove the chicken from the marinade and place it on the grill rack. Grill, brushing frequently with the marinade and turning once, until cooked through and the juices run clear when the chicken is pierced with the tip of a knife, about 15 minutes. Let rest for 3 to 4 minutes, then slice.

4. To make the dressing, put the orange zest and juice, mustard, and canola and walnut oils in a large serving bowl and whisk together until slightly thickened. Season with pepper to taste.

5. Transfer the warm sliced chicken, potatoes and asparagus to the serving bowl and gently toss together to coat with the dressing. Add the mango and salad leaves and toss gently again. Serve immediately while still warm.

• For a sharper citrus dressing, use lime zest and juice instead of orange.

Turkey Salad with Fresh Blueberries.

Use turkey breast fillets, and marinate and grill as for the chicken in the main recipe. Cut 1 kilogram (2 pounds) new potatoes into 1.5-centimetre (3/4-inch) dice and cook in boiling salted water until just tender, about 10 minutes. Drain well and toss with the warm turkey slices in the fresh orange dressing. Put 250 grams (1 cup) blueberries in a small pan with 15 millilitres (1 tablespoon) balsamic vinegar and 10 millilitres (2 teaspoons) honey. Gently bubble until the blueberries are tender, 3 to 4 minutes. Add salad leaves to the turkey and potato mixture and toss together, then drizzle over blueberries.

• Mango is an excellent source of antioxidants that help to protect against damage by free radicals. Mango is also a good source of vitamin A.

Each serving provides:

Key nutrients: 390 Calories, 100 Calories from Fat, 11 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 19 g Protein, 56 g Carb, 6 g Fibre, 230 mg Sodium

Blood pressure nutrients: 54 mg Vitamin C, 91 mg Magnesium, 1278 mg Potassium, 63 mg Calcium