Indian-Spiced Chicken with Tomato Chutney

Randy Mayor

Chutney is a spicy fruit condiment that's widely used in Indian-style recipes. Here, the tomato chutney is served over chicken spiced with coriander, curry powder, and cumin. A serving of this dish provides about one-tenth of your daily potassium needs. Serve with broccoli and whole wheat pitas.

Yield: 4 servings (serving size: 1 chicken breast half and about 2 1/2 tablespoons chutney)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 268
  • Calories from fat: 30%
  • Fat: 8.9g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 4.7g
  • Polyunsaturated fat: 1.5g
  • Protein: 40.6g
  • Carbohydrate: 4.3g
  • Fiber: 0.9g
  • Cholesterol: 108mg
  • Iron: 1.8mg
  • Sodium: 687mg
  • Calcium: 36mg

Ingredients

  • Chutney:
  • 1 1/2 teaspoons olive oil
  • 1/4 cup chopped shallots
  • 1 teaspoon minced seeded serrano chile
  • 1/4 teaspoon minced peeled fresh ginger
  • 1 garlic clove, minced
  • 1 cup coarsely chopped seeded tomato
  • 2 tablespoons red wine vinegar
  • 1 tablespoon sugar
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon salt
  • Chicken:
  • 2 teaspoons olive oil
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • Cooking spray

Preparation

  1. To prepare chutney, heat 1 1/2 teaspoons oil in a small saucepan over medium heat. Add shallots and serrano; cook 2 minutes, stirring frequently. Add ginger and garlic; cook 30 seconds, stirring frequently. Add tomato, vinegar, sugar, mustard seeds, and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes or until mixture is thick. Set aside, and keep warm.
  2. Prepare grill.
  3. To prepare chicken, heat 2 teaspoons oil in a small saucepan over medium heat. Add coriander, curry, cumin, and black pepper; cook 1 minute, stirring frequently. Brush mixture evenly on both sides of chicken; sprinkle evenly with 1/2 teaspoon salt.
  4. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done. Serve chutney over chicken.
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