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Preptime: 20 min.Cooktime: 40 min.
Carbs: 55g
Fat: 9g
Fiber: 6g
Protein: 51g
Satfat: 2g
Sodium: 743mg
For the chicken:
1 cup low-fat or non-fat plain yogurt
zest of 1 lemon, grated
1 tablespoon curry powder
2 cloves garlic, minced
2 tablespoons honey
1/4 cup minced red onion
2 tablespoons chopped, fresh mint
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
For the chutney:
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
1 jalapeño pepper, seeded and diced
1 teaspoon kosher salt
For the garnish:
2 tablespoons chopped, fresh mint
2 tablespoons chopped, fresh cilantro
2 tablespoons chopped scallions
Directions:
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 jalapeno 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.
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