Yogurt-and-Spice Grilled Chicken Skewers

yogurt-chicken-skewers Recipe
Tina Rupp
Soak wooden skewers to keep them from burning. Stand them in a tall glass or pitcher of water for a few hours or overnight.

Yield:

Makes 6 servings (serving size: 2 skewers and 2 1/2 tablespoons dipping sauce)

Recipe Time

Prep: 15 Minutes
Cook: 5 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Catherine Broihier, M.S., R.D., and Kimberly Mayone,

June 2006
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