Curried Chicken with Mango Salad

Lighten this dish further by choosing chicken breast rather than thighs, and using non-fat yogurt rather than low-fat. This recipe is written for a broiler would work equally well on an outdoor grill at your next barbecue.

If you enjoy the flavor of curries, try buying single spices and blending to tailor your garam masala to your own taste (translated from Hindi and Urdu, "garam masala" means "hot spices" - it's traditional for each family to have their own version). Warming spices that you might include in your blend include black pepper, cloves, cinnamon, nutmeg, cardamom, cumin, ginger, coriander, bay leaf, mace, allspice, star anise, and cayenne.

Ingredients:

For chicken:

• 1/2 cup low-fat plain yogurt

• 2 tbsp mango chutney (at right)

• 2 tsp garam masala or curry powder

• 4 bone-in/skinless chicken thighs (2 lbs total)

• 1/4 tsp salt

For mango salad:

• 1 mango (peeled/diced)

• 1/4 cup finely diced red onion

• 2 tbsp finely chopped fresh mint (or 1 tsp dried)

• 2 tbsp red wine vinegar

• 2 tsp brown sugar

• 1/4 tsp salt

Method:

1. Position your oven rack in the top third of the oven and preheat your broiler. Spray a broiler pan with cooking spray or grease with a little oil on a paper towel or clean tea towel.

2. Whisk yogurt, chutney, and spices together in a medium bowl. Add chicken and turn to coat. Place the chicken on the broiler pan, sprinkle with salt.

3. Broil chicken until coating is starting to char (12-15 minutes), turn once and continue to cook until internal temperature reaches 165*F and outside of chicken is just starting to char (another 12-15 minutes).

4. While chicken is cooking, combine onion, mint, vinegar, brown sugar and remaining salt in a bowl and stir to blend. Add mangos and stir to coat in dressing.

Nutrition info (based on 4 servings): 337.6 calories, 9g total fat (2.6g saturated), 186.1mg cholesterol, 523.3mg sodium, 730.7mg potassium, 22.2g carbohydrates (1.9g fiber, 19.4g sugar of which 2.2g are added sugar), 41.1g protein

Mango chutney

This recipe makes more than this recipe requires - store in sealed container in the fridge for other uses - would pair well with fish or chicken).

Ingredients:

• 2 cups diced peeled mangos

• 1 cup onion

• 1/2 cup water

• 2 tbsp brown sugar

• 1 tbsp curry powder or garam masala

• 1 tbsp lime juice

• 1/2 tsp black pepper

• 1/2 tsp ginger

• 1/4 tsp salt

Method:

Combine all ingredients in a small sauce pan and simmer until cooked through and soft - should have a similar texture to jarred salsa, jam or fruit preserves when done.

Nutrition info (per tbsp): 25 calories, 0g fat, 0mg cholesterol, 35mg sodium, 7g carbohydrates (6g sugars), 0g protein