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Spiced Chicken Skewers

Yield 8 servings (serving size: 1 kebab and about 2 tablespoons raita)
The mild acids in yogurt make it a great base for a tenderizing marinade.

Ingredients

  • Kebabs:
  • 3/4 cup plain low-fat yogurt
  • 1 tablespoon grated peeled fresh ginger
  • 2 teaspoons ground coriander
  • 2 teaspoons paprika
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon saffron threads, crushed
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • 3 garlic cloves, minced
  • 2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
  • 1 medium red onion, cut into 1-inch chunks (about 8 ounces)
  • 1 large red bell pepper, cut into 1-inch chunks (about 8 ounces)
  • 1 medium zucchini, cut into 1-inch chunks (about 8 ounces)
  • Cooking spray
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • Raita:
  • 1/2 cup plain low-fat yogurt
  • 1/3 cup diced seeded tomato
  • 1/4 cup cucumber, peeled, seeded, grated, and squeezed dry
  • 1/4 cup reduced-fat sour cream
  • 1 tablespoon minced seeded jalapeño pepper
  • 1 1/2 teaspoons chopped fresh cilantro
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt

Nutrition Information

  • calories 189
  • caloriesfromfat 29 %
  • fat 6 g
  • satfat 2 g
  • monofat 1.7 g
  • polyfat 1.3 g
  • protein 24.9 g
  • carbohydrate 8.5 g
  • fiber 1.7 g
  • cholesterol 99 mg
  • iron 1.7 mg
  • sodium 344 mg
  • calcium 81 mg

How to Make It

  1. To prepare kebabs, combine the first 12 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator overnight, turning bag occasionally.

  2. Prepare grill.

  3. Remove chicken from bag; discard marinade. Thread chicken, onion, bell pepper, and zucchini alternately on each of 8 (12-inch) wooden skewers. Coat kebabs with cooking spray, and sprinkle with 1/2 teaspoon salt and black pepper. Place kebabs on grill rack coated with cooking spray. Grill 25 minutes or until chicken is done, turning occasionally. Remove from grill; keep warm.

  4. To prepare raita, combine 1/2 cup yogurt and remaining ingredients in a small bowl. Serve with kebabs.