Curried Chicken with Mango Salad

4.2 (45)
Curried Chicken with Mango Salad

If you don't want to heat up your kitchen you can cook the chicken on the grill instead; grill on high heat, 6 to 8 minutes per side. Make it a meal: Serve with a fragrant brown basmati rice.

Yield: 4 servings, 1 thigh & about 1/2 cup salad each
Active Time: 30
Total Time: 45

Ingredients

  • 1/2 cup low-fat plain yogurt
  • 2 tablespoons mango chutney
  • 2 teaspoons garam masala (see Note) or curry powder, mild or hot
  • 4 bone-in chicken thighs, (1 3/4-2 pounds), skin removed, trimmed of fat
  • 1/2 teaspoon kosher salt, divided
  • 1 mango, diced
  • 1/4 cup finely diced red onion
  • 2 tablespoons finely chopped fresh mint
  • 2 tablespoons red-wine vinegar
  • 2 teaspoons brown sugar

Preparation

  1. Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
  2. Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with 1/4 teaspoon salt.
  3. Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.
  4. Meanwhile, combine mango, onion, mint, vinegar, brown sugar and the remaining 1/4 teaspoon salt in a medium bowl. Serve the chicken with the mango salad.

Tips & Notes

  • Note: Garam masala is a fragrant blend of ground spices commonly used in Indian cooking. It's in the spice section of most supermarkets and specialty stores.

Nutrition

Nutrition Per Serving

calories 289
fat 12 g (3 g sat, 5 g mono)
cholesterol 101 mg
carbohydrates 16 g
protein 29 g
fiber 1 g
sodium 308 mg
potassium 403 mg

Nutrition Bonus Selenium (46% daily value), Vitamin C (25% dv), Zinc (20% dv).

Carbohydrate Serving 1

Exchanges 1 fruit, 4 lean meat

From EatingWell August/September 2006