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People report they feel more satisfied with less food when it is flavourful. This Grilled Thai Chicken with Watermelon Rind Chutney is low in fat and calories and packed with flavour. Serve with basmati rice and a tossed salad.

4 servings

Grilled Thai Chicken with Watermelon Rind Chutney

This recipe is easy but best prepared in advance or even the day before.

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  • 4 cups (1 L) watermelon rind, fruit and outer green skin removed and cut into ½” pieces
  • 1 cup (250 mL) apple cider vinegar
  • ½ cup (125 mL) sugar (or ¼ cup (60 mL) sugar and ¼ cup (60 mL) Splenda)
  • ¼ cup (60 mL) minced fresh ginger
  • 1 tbsp (15 mL) minced garlic
  • salt and pepper to taste
  • Chicken:
  • 1 can light coconut milk (13.5 oz or 400 mL)
  • 2 garlic cloves, minced
  • 1 ½ tbsp. (22.5 mL) minced fresh ginger
  • 1 tbsp (15 mL) lemon grass paste
  • 1 tbsp (15 mL) fish sauce
  • 2 tsp (10 mL) curry powder
  • dash red pepper flakes
  • 2 tsp (10 mL) sugar
  • 1/3 cup (85 mL) minced fresh cilantro
  • 4 skinned and boned chicken breasts (Cut into strips for satay skewers)
  • Wooden skewers
  • Vegetable oil for the grill


  1. Chutney: Place all ingredients in a medium saucepan over medium high heat. 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 flavours to mellow.
  2. Satay: Prepare your skewers in advance by soaking them in water for at least 30 minutes. 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.
  3. Score chicken breasts to allow more flavour to penetrate into the meat. In a large re-sealable plastic bag, pour in cool marinade and chicken breast. Seal. Distribute marinade well, covering chicken. Place on a plate. Chill for one hour or more.
  4. 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. Alternatively, this can be cooked in a frying pan or baked in the oven.
  5. Serve with chutney.


Per Serving: 574 mg Sodium, 44.5 g Carbohydrate, 1.3 g Fibre, 38.2 g Sugars, 53.7 g Protein

Source: watermelon.org

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