Mango Curry Yogurt Chicken Recipe With Nutrition Data and Calorie Count

Mango Curry Yogurt Chicken

Low fat, flavorful baked chicken curry with mango.

Yields:

2 servings

Meal Type:

Main Dish
Lunch

Rating:

Ingredients

1 breast, bone and skin removed chicken breast
1/2 cup yogurt, low fat
1 alphonso mango
1 tbsp garam masala
1/4 thai chile
1/4 tsp tumeric
1/4 tsp fresh clove (1)
0.12 lime
1 dash sea salt
1 tsp ginger, finely grated
2 cloves garlic, finely grated
2 sprigs coriander leaves

Directions

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.
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.
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.
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.
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.
Plate by sprinkling the remaining mango chunks on top of the chicken and some roughly chopped cilantro leaves.
Can be served on top of baby spinach, brown rice or quinoa.
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.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 255

% Daily Value*

Total Fat

Amount Per Serving 3.26g

% Daily Value 4%
- Saturated Fat
  
  Amount Per Serving 1.17g
- Trans Fat
  
  Amount Per Serving 0.03g
- Polyunsaturated Fat
  
  Amount Per Serving 0.53g
- Monounsaturated Fat
  
  Amount Per Serving 0.912g
Cholesterol

Amount Per Serving 72mg

% Daily Value 24%
Sodium

Amount Per Serving 202mg

% Daily Value 9%
Total Carbohydrate

Amount Per Serving 25.8g

% Daily Value 9%
- Dietary Fiber
  
  Amount Per Serving 3.2g
  
  % Daily Value 11%
- Total Sugars
  
  Amount Per Serving 19.89g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 31.72g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 7mcg

% Daily Value 1%
Vitamin C

Amount Per Serving 38mg

% Daily Value 42%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 12mg

% Daily Value 1%
Iron

Amount Per Serving 12mg

% Daily Value 67%
Potassium

Amount Per Serving 697mg

% Daily Value 15%

Nutrition summary:

Calories 255 KCal
Fat 3.26 g
Carbs 25.8 g
Protein 31.72 g

There are 255 calories in 1 serving of Mango Curry Yogurt Chicken.

How long would it take to burn off 255 KCal?
Basketball	26 minutes
Cycling (10 MPH)	35 minutes
Jogging	21 minutes
Running	17 minutes
Swimming (crawl, moderate pace)	25 minutes
Walking	29 minutes
Weight Training	29 minutes
Values estimated based on person weighing 160 lbs.