Masala Chicken Fingers with Mint and Mango Chutney

Ingredients

  • CHICKEN FINGERS
  • 1 lb (500 g) boneless, skinless chicken breasts
  • 3/4 cup (185 mL) plain low-fat yogurt
  • ½ cup (125 mL) chickpea flour
  • 2 Tbsp (30 mL) dried fenugreek leaves
  • 1½ Tbsp (22.5 mL) garam masala (see link, below)
  • 1 tsp (5 mL) Spanish paprika
  • salt and pepper to taste
  • 2 Tbsp (30 mL) grapeseed oil
  • MINT AND MANGO CHUTNEY
  • 2 cups (500 mL) ripe mango chunks OR 1 cup (250 mL) canned mango pulp
  • 1 cup (250 mL) loosely packed mint leaves
  • 1/2 cup (125 mL) chopped red onion
  • 1 medium green chili, finely chopped (optional)
  • 1 Tbsp. (15 mL) lemon juice

Equipment

  • measuring cups and spoons
  • 2 bowls
  • cutting board and knife (one for the chicken and another for the vegetables)
  • skillet
  • tongs or fork

Prep time:

20

Yields:

10

Cook time:

4

Recipe attribution:

Bal Arneson

  1. Cut the chicken breasts into long strips about 1 inch (2.5 cm) wide.
  2. Combine the yogurt, chickpea flour, fenugreek (crushing it with your hands as you add it), garam masala, paprika, salt, and pepper in a bowl. Stir well.
  3. Add the chicken strips and coat well with the mixture.
  4. Heat the oil in a nonstick skillet over medium-high heat.
  5. When the oil is hot, carefully place the coated chicken in the skillet and reduce the heat to medium.
  6. Cook until the chicken is done, about 8 to 10 minutes, turning the strips frequently so all sides are nicely browned. The meat should be white all the way through and should pull apart easily.

Serve with Mint and Mango Chutney. To prepare the chutney, combine the ingredients in a separate bowl. When you chop the onion and green chili, be sure to use a separate cutting board and knife from the one you use to cut the raw chicken. Makes 1 cup.

Excerpted from Bal’s Quick and Healthy Indian (Whitecap Books) by Bal Arneson. Photo by Tracey Kusiewicz, excerpted from Bal’s Quick and Healthy Indian (Whitecap Books).

Bal writes, "These don’t take long to put together, and they’re really popular with my kids and their friends. When my six-year-old son has his friends over for a playdate, this is all they seem to want. They like to help make them, too. I’ve offered to teach my 17-year-old daughter and her friends how to prepare this themselves, but so far they only seem interested in eating! 

"Mangoes are delicious when ripe and in season. During the off-season, I use canned mango pulp, which is available in ethnic stores. This refreshing and flavorful chutney takes only seconds to prepare."

"I love adding dried fenugreek leaves to my recipes for their distinct aroma and also for the added benefits of protein, vitamin C, niacin, and potassium.