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Thursday, 10 January 2013

Diabetes Friendly Recipe : Indian-Spiced Chicken with Tomato Chutney

Its a diabetes friendly recipe. 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. Enjoy the recipe..
 

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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