Curried Chicken with Mango Salsa

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 healthy brown rice.



4 servings (1 breast & about 1/2 cup salad each)
Total Time: 45 minutes

Ingredients (Chicken)

• 1/2 cup low-fat plain yogurt
• 2 tablespoons mango chutney
• 2 teaspoons curry powder, mild or hot
• 4 bone-in or boneless and skinless chicken breasts

Preparation (Chicken)

1. Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Whisk yogurt, chutney and curry powder in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan.
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. 

Ingredients (Mango Salsa)

• 1 mango, diced
• 1/4 cup red onion, finely diced
• 1 garlic clove, minced
• 1 tablespoon finely chopped Jalapeno (Optional)
• Juice of 1 lime
• 4 tablespoons chopped fresh Cilantro
• 1 tablespoons red-wine vinegar
• 1 teaspoons brown sugar

Preparation (Salsa)

1. Combine mango, onion, garlic, Cilantro, Jalapeno (if using), lime juice, vinegar and brown sugar in a medium bowl. Serve the chicken with the mango salsa on the side, as a bed for the chicken or over the chicken.

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.