Tandoori Chicken with Mango Chutney

Tandori Chicken with a Mango Chutney

Tandori Chicken with a Mango Chutney

It’s always exciting to have great tasting, unique recipes that are low in calories.  This one was based on a recipe I found in the magazine “Cuisine Lite”, but I changed the meat, the fruit and also went with lower calorie versions for several of the ingredients.  Believe it or not this Tandoori chicken with chutney, raita and naan bread contains a little over 900 calories and since the dish is large enough for two people that means that it is only about 450 calories per person.  The calorie savings are due in large part to the use of chicken breasts, the substitution of 0% fat Greek yogurt instead of full-fat yogurt, a larger portion of cucumber, and the omission of ghee butter.  This recipe’s ingredients list is long but don’t let that turn you off as this dish is quick and easy to prepare.

Tandoori Chicken with Mango Chutney
 
Prep time

Cook time

Total time

 

Author:
Recipe type: Main
Serves: 4

Ingredients
  • For the chicken and marinade:
  • ¼ cup Greek yogurt (0% fat)
  • 2 teaspoons lemon juice
  • 1 teaspoon each of brown sugar, ground cumin, paprika, turmeric and garam masala
  • 1 teaspoon chopped garlic
  • 1 teaspoon chopped ginger
  • 2 chicken breasts (Costco sells chicken breast at the lowest prices I’ve seen, typically less than $14/kg versus close to or over $20/kg at a supermarket)
  • For chutney:
  • 1 ripe mango cut into cubes (you can also use peaches)
  • 1 tablespoon chopped green onions
  • 1 tablespoon mango or peach jam
  • 1 tablespoon rice vinegar
  • 1 teaspoon chopped ginger
  • For Raita:
  • 1 cup of fresh cucumber, without peel and seeds, cut into half-moons
  • 2 tablespoons Greek yogurt (0% fat)
  • 1 tablespoon chopped fresh mint
  • ½ teaspoon of honey
  • For bread:
  • 1 tablespoon chopped parsley
  • 2 teaspoons olive oil
  • 1 teaspoon chopped garlic
  • 1 round pita bread

Instructions
  1. Mix all the ingredients for the marinade, then add the chicken and let stand for half an hour.
  2. Add the ingredients for the chutney to a saucepan and bring to a boil over medium-high heat. Then reduce to a medium-low and simmer for about 5 minutes.
  3. For the raita, mix all the ingredients together and place in the fridge until everything else is ready.
  4. In another bowl add the parsley, olive oil and garlic together and stir, then set aside for brushing the bread later.
  5. On the grill or in a pan on the stove top, grill or fry the chicken.
  6. Once the chicken is close to being done, either toast the pita bread or briefly grill it by warming it the oven at 350 degrees F. (Even warming it in a toaster will work if necessary).
  7. Lastly brush the pita with the parsley, garlic and oil spread.
  8. On a plate serve the chicken topped with chutney, accompanied by a side of raita and brushed pita bread.

 

 

Tandori Chicken with Mango Chutney

Tandori Chicken with Mango Chutney

 

 

Tandori Chicken with Mango Chutney

Tandori Chicken with Mango Chutney