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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Spiced Chicken with Tomato Chutney
 
Source: dLife

Spicy grilled chicken breasts topped with a tomato, hot pepper, and ginger salsa.

Rating:
Prep Time: 20 minutes
Cook Time: 20 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Serving Size: 1 each
Amount Per Serving
Calories 281.1
Total Carbs 6.7 g
Dietary Fiber 1 g
Sugars 3.8 g
Total Fat 7 g
Saturated Fat 1.2 g
Unsaturated Fat 5.8 g
Potassium 556.6 mg
Protein 45.5 g
Sodium 713.3 mg
Dietary Exchanges
1 Fat, 1 Vegetable, 6 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1.5 tsp olive oil
0.25 cup shallots, chopped
1 tsp serrano peppers, chopped , minced
0.25 tsp fresh ginger root , minced and peeled
1 medium garlic cloves , minced
1 cup chopped tomato , coarsely chopped and seeded
2 tbsp red wine vinegar
1 tbsp sugar
1 tsp mustard seed
0.5 tsp salt
2 tsp olive oil
0.5 tsp ground coriander
0.5 tsp curry powder
0.25 tsp ground cumin
0.25 tsp black pepper
24 oz boneless skinless chicken breasts (4 6-ounce breast halves)
0.5 tsp salt
1 cooking spray


Directions
1 Pour 1 1/2 teaspoons olive oil in a small pot. Heat over medium heat. Saute shallots and serrano peppers in pot for 2 minutes.
2 Mix in ginger and garlic and cook 30 seconds.
3 Stir in tomato, vinegar, sugar, mustard seeds, and salt and let boil.
4 Place lid on pot, lower heat, and let simmer 10 minutes.
5 Take lid off pot and let simmer 5 minutes or until mixture is thick. Take off heat and reserve in a warm place.
6 Preheat grill.
7 Pour 2 teaspoons of oil in small pot. Heat over medium heat. Add coriander, curry, cumin, and pepper to pot and cook 1 minute.
8 Coat both sides of chicken breasts with spice mixture and season with salt.
9 Arrange chicken on a cooking spray coated grill rack and cook 4 minutes per side or until fully cooked.
10 Spoon chutney overtop chicken.
Additional Information
Serve this with whole-grain couscous and pita for an entirely Indian inspired meal.


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