Roasted Indian-Spiced Chicken

The herbs and spices lend a somewhat exotic flavor to this Indian-spiced chicken dish that's ready in 30 minutes. The chutney adds a sweet and sour flavor.

  • Prep Time 15 min
  • Total Time 30 min
  • Servings 4

1
teaspoon ground cumin
1
teaspoon ground coriander
1/2
teaspoon salt
1/2
teaspoon fennel seed, crushed
1/2
teaspoon dried thyme leaves
1/2
teaspoon ground cinnamon
1/2
teaspoon pepper
1
tablespoon grated gingerroot
4
boneless skinless chicken breasts (about 1 1/4 lb)
1/2
cup mango chutney

  • 1 Heat oven to 425°F. Line cookie sheet with foil. In shallow dish, mix cumin, coriander, salt, fennel, thyme, cinnamon and pepper.
  • 2 Rub gingerroot on chicken, then coat chicken with spice mixture.
  • 3 Spray 10-inch skillet with cooking spray; heat over medium heat. Add chicken; cook 2 to 3 minutes, turning once, until browned. Place chicken on cookie sheet.
  • 4 Bake 10 to 12 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).
  • 5 Serve chicken with chutney (snip any large pieces of chutney with kitchen scissors).
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
(
Calories from Fat
45),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
85mg
85%;
Sodium
390mg
390%;
Total Carbohydrate
11g
11%
(Dietary Fiber
0g
0%
  Sugars
10g
10%
),
Protein
32g
32%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
4%;
Calcium
4%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.