We all need a quick meal that’s delicious and healthy. I get the chicken marinating before I leave for work; when I get home, I grill the chicken and make the relish. If you want a hotter dish, add more crushed red pepper flakes.
—NAYLET LAROCHELLE MIAMI, FL
PREP: 20 MIN. + MARINATING • GRILL: 15 MIN. • MAKES: 4 SERVINGS
1 1 /2 cups reduced-fat plain yogurt
2 tablespoons lemon juice, divided
1 1 /2 teaspoons garam masala or curry powder
1 /2 teaspoon salt
1 /4 to 1 /2 teaspoon crushed red pepper flakes
4 boneless skinless chicken breast halves (6 ounces each)
1 1 /2 cups chopped cantaloupe
1 /2 cup chopped seeded peeled cucumber
2 green onions, finely chopped
2 tablespoons minced fresh cilantro
1 tablespoon minced fresh mint
1 /4 cup toasted sliced almonds, optional
1. In a small bowl, whisk the yogurt, 1 tablespoon lemon juice, garam masala, salt and pepper flakes until blended. Pour 1 cup marinade into a large resealable plastic bag. Add chicken; seal bag and turn to coat. Refrigerate up to 6 hours. Cover and refrigerate remaining marinade.
2. For relish, in a small bowl, mix cantaloupe, cucumber, green onions, cilantro, mint and remaining lemon juice.
3. On a lightly greased grill rack, grill chicken, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until a thermometer reads 165°. Serve with relish and reserved marinade. Sprinkle with almonds.
NOTE To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.
PER SERVING ( calculated without almonds ) : 247 cal., 5g fat ( 2g sat. fat ) , 98mg chol., 332mg sod., 10g carb. ( 9g sugars, 1g fiber ) , 38g pro. Diabetic Exchanges: 5 lean meat, 1 /2 starch.
GRILL SKILL
If you like to have professional-looking grill marks on your chicken, add a little honey to your marinade or sauce. The sugar in the honey caramelizes when heated on the grill, creating well-defined marks. You’ll need about 1-3 teaspoons depending on the amount of marinade or sauce. It works on the stovetop, too: Brush chicken with honey and saute in a nonstick pan coated with cooking spray to give it a golden-brown color.
—LISA M. SPRING VALLEY, NY