Thai Chicken with Watermelon Chutney2014-12-30
Recipe by watermelon.org
This satisfying and somewhat exotic dish is packed with flavor, and low in fat and calories. Serve with basmati rice and a tossed salad.
- 4 cups watermelon rind, fruit and outer green skin removed and cut into 1 /2-inch pieces
- 1 cup apple cider vinegar
- 3/4 cup sugar (or 1 /2 cup sugar and 1/4 cup Splenda)
- 1/4 cup minced fresh ginger
- 1 tablespoon minced garlic
- salt and pepper to taste
- 1 can lite coconut milk
- 2 garlic cloves, minced
- 1 1 /2 tablespoon minced fresh ginger
- 1 tablespoon lemongrass paste
- 1 tablespoon fish sauce
- 2 teaspoons curry powder
- dash red pepper flakes
- 2 teaspoons sugar
- 1/3 cup minced fresh cilantro
- 4 skinned and boned chicken breasts (Cut into strips for skewers)
- Wooden skewers
- vegetable oil
Place all ingredients in a medium saucepan over medium high heat and bring to a gentle boil.
Reduce heat and simmer, uncovered, stirring occasionally, until rind is tender and translucent and liquid is syrupy, approximately 45 minutes.
Cool chutney, uncovered, then chill in an airtight container up to three days to allow flavors to mellow.
Combine all chicken ingredients except chicken breasts in a medium saucepan over medium-high heat. Bring to a gentle boil, reduce heat, and simmer 5 minutes. Remove from heat and cool.
Score chicken breasts to allow more flavor to penetrate into the meat. In a large plastic zip-lock bag, pour in cool marinade and chicken breast. Seal. Distribute marinade well, covering chicken. Place on a plate. Chill for one hour or more.
Heat grill, brushing surface with a little vegetable oil to keep chicken from sticking.
Place marinated chicken breasts on hot grill, brushing with leftover marinade the first few times you turn them. Chicken is ready when meat inside is opaque and can be easily sliced.
Serve with chutney.
Nutritional Analysis per serving: 324 Calories; 9 percent fat (3.1 grams);1.8 grams saturated fat; 35 percent protein; 56 percent carbohydrate; 1.9 grams fiber.
% Daily Value: Vitamin A 37%, Vitamin C 46%, Calcium 1%, Iron 3%
The USDA Dietary Guidelines recommend Americans eat 5 to 6 cups of fruits & vegetables each day.