You know when you have one of those days when you feel like you’ve probably been eating too much lately and it’s time to cook a “light” meal but you don’t want to sacrifice flavour or remind yourself that you are on a diet.
The secret of happy dieting is to eat the most amazing fresh home cooked food with full on flavour so you feel satisfied but also making sure it is healthy too. Personally I have a big appetite and can probably eat more than my husband, which I think he has noticed by now, so I purposely fill my plate up with vegetables and this seems to satisfy my appetite most of the time.
The other night I found myself in this situation. It was the night before my Weight Watcher weigh in so not the time to be stuffing out on the entire contents of my fridge! I was staring at a pack of uninspiring looking chicken breasts wondering what I could make and the jar of mango chutney on the top shelf of the fridge suddenly caught my eye. Then I remembered my husband’s mango chicken recipe! A Eureka moment!
My husband’s original recipe involves marinating chicken in just mango chutney then roasting. It tastes great like this but I was looking for something a lot lighter so I added zero fat yoghurt to the marinade and the result was fantastic.
I served with courgetti instead of pasta which is a healthier option and also means you can stack your plate up guilt free! Hubby loved every mouthful and we felt full without being too stuffed. The chicken came out full of flavour and succulent. So for satisfaction guaranteed and a healthier, lighter meal all on one plate, just read on……..yes you can have everything!
The amounts below served two good portions and there was even some cooked chicken leftover which I threw into an omelette the next day.
400g – 500g pack of chicken breasts, roughly chopped into slim fillets
2 – 3 tablespoons of zero fat Greek Yoghurt
1 tablespoon of Mango Chutney
1 teaspoon of cumin seeds
1 teaspoon of groundnut oil
1 tablespoon of water
1 crushed fresh garlic clove
A few sprigs of fresh coriander to garnish
First marinate the chopped chicken breast pieces in 2 to 3 tablespoons of the zero fat Greek yoghurt, a tablespoon of mango chutney and a teaspoon of cumin seeds for half an hour in the fridge before you are ready to cook.
Put the chicken on an oven proof tray and cook for around 20 min at 160C/ Gas Mark 3. Keep an eye on it so it doesn’t burn.
Spiralize a couple of courgettes or use a vegetable peeler to slice thin ribbons if you don’t have a spiralizer. You can also buy ready made courgetti in most supermarkets.
When the chicken is almost done heat a tablespoon of water, a teaspoon of groudnut oil and a clove of crushed garlic in a wok and stir fry the courgetti for a couple of minutes to heat up.
Serve the chicken on the drained cooked courgetti and garnish with fresh coriander. Enjoy your healthy dinner!