Health

Yogurt-and-Spice Grilled Chicken Skewers

yogurt-chicken-skewers RecipeTina Rupp

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.

Print
  • Prep Time:
  • Cook Time:
  • Yield: Makes 6 servings (serving size: 2 skewers and 2 1/2 tablespoons dipping sauce)

Nutritional Information

Calories per serving:210
Fat per serving:7g
Saturated fat per serving:3g
Monounsaturated fat per serving:2g
Polyunsaturated fat per serving:1g
Protein per serving:26g
Carbohydrates per serving:10g
Fiber per serving:1g
Cholesterol per serving:75mg
Iron per serving:1mg
Sodium per serving:260mg
Calcium per serving:102mg

Good to Know

Great for lunch or an appetizer, this dish is rich in protein and calcium. Cut out even more fat with fat-free sour cream and fat-free yogurt.

Health
Advertisement