Method:Baking

1. Formula

1. 1/2 cup low-fat plain yogurt
2. 2 tablespoons mango chutney
3. 2 teaspoons garam masala (see Tip) or curry powder, mild or hot
4. 4 bone-in chicken thighs, skin removed, trimmed of fat
5. 1/2 teaspoon kosher salt, divided
6. 1 mango, diced
7. 1/4 cup finely diced red onion
8. 2 tablespoons finely chopped fresh mint
9. 2 tablespoons red-wine vinegar
10. 2 teaspoons brown sugar

2. Nutrition Information

• Calories: 265 kcal
• Carbohydrates: 16 g
• Dietary Fiber: 1 g
• Fat: 12 g
• Protein: 21 g
• Sugars: 13 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with 1/4 teaspoon salt.
3. Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.
4. Meanwhile, combine mango, onion, mint, vinegar, brown sugar and the remaining 1/4 teaspoon salt in a medium bowl. Serve the chicken with the mango salad.

4. Remark

Notes: