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Yogurt-and-Spice Grilled Chicken Skewers

Photo: Tina Rupp

Prep time 15 mins
Cook time 5 mins
Yield Makes 6 servings (serving size: 2 skewers and 2 1/2 tablespoons dipping sauce)
Soak wooden skewers to keep them from burning. Stand them in a tall glass or pitcher of water for a few hours or overnight.

Ingredients

  • Dipping sauce:
  • 1/3 cup honey mustard
  • 2/3 cup reduced-fat sour cream
  • Marinade:
  • 1 cup plain low-fat yogurt
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2-1 teaspoon chili powder
  • 1/4 teaspoon ground cayenne pepper
  • 1/2 teaspoon salt
  • Chicken:
  • 1 1/2 pounds skinless, boneless chicken breasts, trimmed of visible fat
  • 12 metal or wooden skewers

Nutrition Information

  • calories 210
  • fat 7 g
  • satfat 3 g
  • monofat 2 g
  • polyfat 1 g
  • protein 26 g
  • carbohydrate 10 g
  • fiber 1 g
  • cholesterol 75 mg
  • iron 1 mg
  • sodium 260 mg
  • calcium 102 mg

How to Make It

  1. For the dipping sauce, mix the honey mustard and sour cream in a small bowl. Cover and refrigerate until needed. This sauce can be made up to 2 days in advance.

  2. In a small bowl, whisk together all marinade ingredients; set aside.

  3. Cut each chicken breast lengthwise into 4 long, thin strips. You should end up with about 12 strips. Place the strips into a gallon-size zip-top plastic bag. Pour the marinade mixture over the chicken, and close the bag. Then flip the bag a few times to ensure that all pieces are coated with marinade, and refrigerate for at least 4 hours or overnight.

  4. When ready to cook, transfer the chicken to a colander to drain off excess marinade. With clean hands, skewer each piece of chicken, threading it onto the end of a skewer. Continue until all of the chicken pieces are skewered.

  5. Preheat the grill or grill pan to medium heat. Cook for about 2 1/2 minutes on each side, testing chicken for doneness before serving (meat should be opaque). Transfer skewers to a clean platter.

  6. Remove the chicken from the skewers, if desired. Serve chicken while hot with the dipping sauce alongside.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.