RECIPE
A serving of this dish provides about one-tenth of your daily potassium needs. Serve with broccoli and whole wheat pitas.Yield
4 servings (serving size: 1 chicken breast half and about 2 1/2 tablespoons chutney)
Ingredients
Chutney:
1 1/2 teaspoons olive oil
1/4 cup chopped shallots
1 teaspoon minced seeded serrano chile
1/4 teaspoon minced peeled fresh ginger
1 garlic clove, minced
1 cup coarsely chopped seeded tomato
2 tablespoons red wine vinegar
1 tablespoon sugar
1 teaspoon mustard seeds
1/2 teaspoon salt
Chicken:
2 teaspoons olive oil
1/2 teaspoon ground coriander
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
Cooking spray
Preparation
To prepare chutney, heat 1 1/2 teaspoons oil in a small saucepan over medium heat. Add shallots and serrano; cook 2 minutes, stirring frequently. Add ginger and garlic; cook 30 seconds, stirring frequently. Add tomato, vinegar, sugar, mustard seeds, and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes or until mixture is thick. Set aside, and keep warm.
Prepare grill.
To prepare chicken, heat 2 teaspoons oil in a small saucepan over medium heat. Add coriander, curry, cumin, and black pepper; cook 1 minute, stirring frequently. Brush mixture evenly on both sides of chicken; sprinkle evenly with 1/2 teaspoon salt.
Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done. Serve chutney over chicken.
Nutritional Information
Calories:268 (30% from fat)
Fat:8.9g (sat 1.9g,mono 4.7g,poly 1.5g)
Protein:40.6g
Carbohydrate:4.3g
Fiber:0.9g
Cholesterol:108mg
Iron:1.8mg
Sodium:687mg
Calcium:36mg
Indian cooking@home
by cooking lover
