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Dinner: Mango Curry Yogurt Chicken
Low fat, flavorful baked chicken curry with mango.
This recipe includes superfoods such as:
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1/2 cup yogurt, low fat
1/4 tsp fresh clove (1)
1 tbsp garam masala
1/4 tsp tumeric
1 dash sea salt
1 breast, bone and skin removed chicken breast
0.12 lime
1 alphonso mango
2 sprigs coriander leaves
2 cloves garlic, finely grated
1 tsp ginger, finely grated
1/4 thai chile
Instructions
1. Prepare the marinade: combine 1/4 cup of the yogurt with freshly grated garlic, freshly grated ginger, finely cut Thai chile, turmeric and garam masala or a curry powder. Add 1 clove and a crushed cardamom pod to the marinade.
2. Place the whole chicken breast in a glass baking dish. Spoon the marinade over the chicken. Flip once. Flip again to coat both sides of the chicken. Make sure it is thoroughly coated by rubbing the marinade in with a spoon. Refrigerate and let the marinade sit at least 1 hour. The longer it marinades the tastier it will be.
3. Prepare the mango sauce: cut up the Alphonso mango Place half of the mango, the remaining 1/4 cup yogurt and a squeeze of lime in the blender. Blend and refrigerate. Squirt some lime over the remaining mango slices so they don't turn brown.
4. Bake the chicken: after the chicken has marinaded, pre-heat your oven to 375 °F (190 °C). Bake for 10 minutes. Remove chicken and slice into 1" thick strips.
5. Stir in the mango sauce making sure that each chicken strip is completely covered with curry mango sauce. This is important so the chicken does not dry out. Cover and bake for an additional 20 minutes or until the chicken is cooked and tender.
6. Plate by sprinkling the remaining mango chunks on top of the chicken and some roughly chopped cilantro leaves.
7. Can be served on top of baby spinach, brown rice or quinoa.
8. Note: curry powder is not as delicious or fresh as a garam masala that is then mixed with turmeric, fresh ginger and fresh garlic. Curry powders contain dried garlic, ginger and chiles so if you use the curry powder you won't need those ingredients. Curry powder can be used in a pinch although I would recommend a high quality brand such as Dean and Deluca. Also the Alphonso mango are the yellow-orange Persian mangoes, not the Mexican ones that are green. The Mexican ones have a "piney" flavour and are barely worth the trouble! A canned mango would be preferable as a substitute.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 255 kcal | ||
| Fat 3.26 g | ||
| Carbohydrate 25.8 g | ||
| Protein 31.72 g | ||
| Iron 23 mg | ||
| Calcium 31 mg | ||
| Cholesterol 72 mg | ||
| Monounsaturated Fat 0.91 g | ||
| Polyunsaturated Fat 0.53 g | ||
| Saturated Fat 1.17 g | ||
| Trans Fat 0.03 | ||
| Sodium 202 mg | ||
| Sugar 19.89 g | ||
| Potassium 697 mg | ||
| Vitamin A 42 mcg | ||
| Vitamin C 114 mg | ||
| Fiber 3.2 g | ||
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