Madras Chicken & Broccoli Salad

From EatingWell: EatingWell Serves Two — Subscribe Now!

Curry powder and mango chutney are the flavor-intensive secret ingredients in this swift and simple Indian-inspired salad. If you want, double this recipe and you'll have a great lunch for the next day.

2 servings

Active Time: 20 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

8 ounces boneless, skinless chicken breast, trimmed of fat
1/3 cup nonfat plain yogurt
1 tablespoon prepared mango chutney, (see Tip)
1 teaspoon hot Madras curry powder
2 tablespoons chopped fresh cilantro
2 cups finely chopped broccoli
1/4 cup finely chopped red onion
1/4 cup chopped cashews

Preparation

Place chicken in a small skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board, cut into 1/2-inch cubes and cool to room temperature.
Meanwhile, whisk yogurt, chutney, curry and cilantro in a medium bowl until thoroughly combined. Add broccoli, onion, cashews and the cooked chicken; toss to coat.

Tips & Notes

Tips for Two: Refrigerate leftover chutney for up to 6 months. Whisk with yogurt for a quick dressing, dip or marinade; serve alongside grilled meat, fish or chicken; blend with reduced-fat cream cheese for a zingy spread.

Nutrition

Per serving: 266 calories; 9 g fat (2 g sat, 4 g mono); 61 mg cholesterol; 19 g carbohydrates; 29 g protein; 3 g fiber; 222 mg sodium; 555 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (50% dv), Magnesium (21% dv), Potassium (16% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1 other carbohydrate, 3 very lean meat