Curried Chicken with Mango Salad

From EatingWell: August/September 2006 — Subscribe Now!

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:

"Was fantastic, i marinated my chicken in the yogurt/garam masala/mango chutney mixture for 20minutes before grilling the bbq. It was fantastic. So flavourful. I may have added abit more chutney to the mix though. Also put the mango salsa...

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

Active Time: 30 minutes

Total Time: 45 minutes

Nutrition Profile

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

Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
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.
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.
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).

1 Carbohydrate Serving

Exchanges: 1 fruit, 4 lean meat