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Curried Chicken with Mango Salad

August/September 2006

Your rating: None Average: 4.2 (45 votes)

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.



READER'S COMMENT:
"Wonderful Summer recipe! Easy to make and very flavorful! The yogurt sauce cooks nicely. I think the mango salad would be good with pork, too. "
Curried Chicken with Mango Salad Recipe

Makes: 4 servings, 1 thigh & about 1/2 cup salad each

Active Time:

Total Time:

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

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

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

Carbohydrate Servings: 1

Exchanges: 1 fruit, 4 lean meat


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Recipe Categories

Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Broil
Marinate/Rub
Meal/Course
Dinner

Style/Theme
Entertaining, formal
Type of Dish
Main dish, poultry
Ethnic/Regional
Asian
Indian
Ease of Preparation
Easy
Total Time
45 minutes or less
Publication
August/September 2006
20 minute dinner recipes
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