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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.

Source: EatingWell Magazine, August/September 2006

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Recipe Summary test

total:
45 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

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

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  • 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

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 Facts

1 thigh & about 1/2 cup salad
289 calories; protein 29.9g; carbohydrates 19.9g; dietary fiber 2g; sugars 17.1g; fat 9.9g; saturated fat 2.9g; cholesterol 152.1mg; vitamin a iu 1063.2IU; vitamin c 31.8mg; folate 48.7mcg; calcium 58.1mg; iron 1.9mg; magnesium 42.3mg; potassium 516.2mg; sodium 336mg; thiamin 0.2mg.

1 fruit, 4 lean meat

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