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Recipes Main Course Chicken
Recipes Main Course Chicken
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| Servings: | 4 |
| Author Notes: | If you have the time, marinate the chicken in the tangy yogurt sauce at least an hour ahead in the refrigerator, to make it even more tender and delectably juicy. You can cook the chicken on the grill if you prefer; grill on high heat, 6 to 8 minutes per side. |
| 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 (13⁄4-2 pounds), skin removed, trimmed of fat 1⁄2 teaspoon kosher salt, divided 1 mango, diced 1⁄4 cup finely diced red onion 2 tablespoons red-wine vinegar 2 teaspoons brown sugar |
| Instructions: |
Makes 4 Servings, 1 Thigh and About 1⁄2 Cup Salad Each. Active time: 30 minutes Total: 45 minutes 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. Ingredient 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. Per Serving: 289 calories; 12 g fat (3 g sat, 5 g mono); 101 mg cholesterol; 16 g carbohydrate; 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); Healthy Weight; Lower Carb |
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