Putting a healthy, home-cooked meal on the table doesn’t have to take a lot of time. The editors of Eating Well magazine have created “The Eating Well Diet” book, which features 150 recipes as well as a weight-loss program.
“We’ve used everyday ingredients and simple preparations even first-time cooks can easily master,” such as this chicken dish that gets a lively flavor boost from curry and mangoes. It’s also low-calorie, low-fat and low-carbohydrate and has the nutrition bonus of selenium (46 percent percent daily value); vitamin C (25 percent dv) and zinc (20 percent dv.)
Curried Chicken with Mango Salad
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. Makes 4 servings – 1 thigh and about 1/2 cup salad each. Active time: 30 minutes, 45 total. 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.
Ingredients
1/2 cup low-fat plain yogurt
2 tablespoons mango chutney
2 teaspoons garam masala (see note above) 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 use
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
Directions
Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
Whisk yogurt, chutney and garam masala in a medium bowl. Add chicken; turn to coat. Remove chicken from 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 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. Spoon some mango salad on a plate with the chicken. A side serving of couscous makes it a meal.
Per serving, 289 calories; 12g fat (3g saturated, 5g mono-unsaturate); 101 mg cholesterol; 16g carbohydrate; 29g protein; 1g fiber; 308mg sodium; 403mg potassium.
