Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Marinated Tandoori Chicken
- Ingredients
- 1 Lime
- 2 garlic cloves
- 1 pc fresh ginger (about 12 grams)
- 12 ozs Yogurt (low-fat)
- salt
- freshly ground peppers
- 1 tsp red Curry paste
- 2 tsps mild Curry powder
- 4 Chicken breasts (each about 6 ounces)
- 1 large ripe Mango
- 1 bunch scallions
- 2 tsps honey
- 1 Tbsp White vinegar
- ½ bunch Lemon balm
Cut lime in half and squeeze out juice. Peel and chop the garlic and ginger.
Add lime juice, garlic, ginger and yogurt to a large sealable container. Stir in curry paste and curry powder and season to taste with salt and pepper.
Rinse chicken breasts, pat dry and place in the marinade. Seal the container and refrigerate for 1-2 hours, turning several times as chicken marinates.
Rinse mango, wipe dry, cut in half, remove the pit and cut into small cubes.
Rinse scallions, shake dry and chop finely. Put mango chunks into a pot and stir in honey and vinegar. Cook over low heat until mangos become tender, about 8-10 minutes.
Remove from heat, transfer to a bowl and let cool. Rinse lemon balm, shake dry, pluck leaves and chop finely. Mix with the mango. Season with salt and pepper.
Remove the chicken breasts from the marinade and drain well. Grill on a hot grate or in a large aluminum grill pan until chicken is cooked through, about 20 minutes, turning once. Serve with the mango chutney.
(Percentage of daily recommendation)
| Calorie | 302 cal. | (14 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.5 g | (8 %) |
Healthy, because
The fine chicken breast fillet is extremely low in fat and rich in protein. Mango not only provides the exotic extra kick, but also provides plenty of vitamin C and provitamin A.
Even smarter
You can also replace the chicken filet with turkey breast at will; calorie and fat content are about the same.