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Yields:
2 servings
Meal Types:
Main Dishes
Lunch
Rating:
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Mango Curry Yogurt Chicken

Low fat, flavorful baked chicken curry with mango.

Ingredients

Directions

  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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Reviews 
Crowd pleaser!
24 Jun 08 by member: smallboned
This recipe was really good. At first it was just okay because I forgot the mangoes and cilantro that you throw on top at the end!! Once that was on it was so yummy. Very nice new flavors that made me feel like I was cheating - although I wasn't... Thanks so much for this recipe, I will make it again. :)
07 Jan 09 by member: JLM83

     
 

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Nutrition summary:

There are 255 calories in 1 serving of Mango Curry Yogurt Chicken.
Calorie break-down: 11% fat, 40% carbs, 49% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 29
Calories 255
 
% Daily Values*
Total Fat 3.26g 5%
  Saturated Fat 1.17g 6%
  Polyunsaturated Fat 0.53g  
  Monounsaturated Fat 0.912g  
Cholesterol 72mg 24%
Sodium 202mg 8%
Potassium 697mg  
Total Carbohydrate 25.8g 9%
  Dietary Fiber 3.2g 13%
  Sugars 19.89g  
Protein 31.72g  
 
Vitamin A 21% Vitamin C 57%
Calcium 16% Iron 12%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
13%
of RDI*
(255 calories)
13% of RDI
Calorie Breakdown:
 
Carbohydrate (40%)
 
Fat (11%)
 
Protein (49%)
Carbohydrates, 25.8g (40%) Fat, 3.26g (11%) Protein, 31.72g (49%)
* Based on a RDI of 2000 calories