Soak wooden skewers to keep them from burning. Stand them in a tall glass or pitcher of water for a few hours or overnight.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.

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

Gallery

Tina Rupp

Recipe Summary

prep:
15 mins
cook:
5 mins
total:
20 mins
Yield:
Makes 6 servings (serving size: 2 skewers and 2 1/2 tablespoons dipping sauce)
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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

  • 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.

  • 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.

  • 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.

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

Nutrition Facts

210 calories; fat 7g; saturated fat 3g; mono fat 2g; poly fat 1g; protein 26g; carbohydrates 10g; fiber 1g; cholesterol 75mg; iron 1mg; sodium 260mg; calcium 102mg.
Advertisement
Advertisement