Mango-Chutney Salad


A delightful luncheon dish, this light main-course salad calls for a fruit- or vegetable-laden quick bread or muffins or grilled cheese sandwiches. And it allows for a rich dessert such as a lemon or apple tart with vanilla ice cream. Offer herbed tea as a beverage.

  • 2Servings


  • 5 oz. mixed spring greens, rinsed and dried
  • 3 ripe mangoes, peeled and diced
  • 1/2 cup chopped pecans
  • 1 cup sliced water chestnuts
  • 1 tsp. curry powder, or more to taste
  • 2 Tbs. vegetable oil
  • 4 Tbs. rice vinegar
  • 1/4 cup plain nonfat yogurt
  • 3/4 cup mango chutney


1. Arrange greens in a salad bowl, and toss with mangoes, pecans and water chestnuts. Set aside.

2. Stir together curry powder, vegetable oil, vinegar, yogurt and chutney to make a thick, creamy dressing. Pour over salad mixture, and toss to combine well. Garnish with shredded ginger, and serve.

Nutrition Information

  • Calories: 640
  • Carbohydrate Content: 80 g
  • Fat Content: 37 g
  • Fiber Content: 14 g
  • Protein Content: 10 g
  • Saturated Fat Content: 23 g
  • Sodium Content: 80 mg
  • Sugar Content: 49 g