dish
Todd English's Grilled Chicken Marinated in Yogurt and Herbs in a Tomato Chutney

4
Serves
366
Calories
16
Nutrients
15
Vitamins

Ingredients

1 cup low-fat or non-fat plain yogurt
1 tablespoon curry powder
2 cloves garlic , minced
2 tablespoons honey
1/4 cup minced red onion
2 tablespoons chopped, fresh mint
2 teaspoons olive oil
1 cup diced white onions
4 large tomatoes , diced
3/4 cup dried currants
1/4 cup cider vinegar
1 cup orange juice
1/2 cup tomato juice
2 tablespoons chopped, fresh mint
2 tablespoons chopped, fresh cilantro
2 tablespoons chopped scallions

Cooking Instructions

To marinate the chicken:

1. Mix all the ingredients except the chicken in a large bowl.

2. Add the chicken to the mixture and coat evenly.

3. Cover the bowl and refrigerate overnight.

For the chutney:

1. Heat the oil in a small saucepan over medium heat. Add the onion and tomatoes and cook until soft, about 3 to 4 minutes.

2. Add the currants, vinegar and juices and cook until reduced by one-third, about 12 to 15 minutes.

3. Add the jalapeƱo pepper and cook 5 minutes.

4. Add the salt and set aside.

To cook the chicken:

1. Preheat the grill.

2. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with the salt and pepper.

3. Place the chicken on the hot grill and cook until the juices run clear, 6 to 8 minutes per side.

Putting it together: Garnish the chicken with the mint, cilantro and scallions. Serve with rice and chutney on the side.

Serving Size: 1 chicken breast with about 1/2 cup of chutney

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
366
Protein
29 g
Total Carbohydrate
49 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
5 g
Sugar
40 g
Total Fat
6 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
67 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
31 %
Percent Calories from Carbohydrate
53 %
Percent Calories from Fat
15 %
Vitamin A
175 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
22 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
4 mcg
Vitamin C
106 mg
Vitamin D
0 IU
Folate
76 mcg
Vitamin E
2 IU
Vitamin K
21 mcg
Pantothenic Acid
2 mg
Calcium
164 mg
Iron
4 mg
Phosphorus
441 mg
Potassium
1322 mg
Sodium
206 mg
Zinc
2 mg