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Yogurt-and-Spice Grilled Chicken Skewers

Nutrition:

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.



Ingredients:

Dipping sauce:

  • ⅓ cup honey mustard

  • ⅔ cup reduced-fat sour cream

    Marinade:

  • 1 cup plain low-fat yogurt

  • 1 teaspoon paprika

  • 1 teaspoon onion powder

  • 1 teaspoon garlic powder 

  • ½ teaspoon chili powder

  • ¼ teaspoon ground cayenne pepper

  • ½ teaspoon salt

    Chicken:

  • 1 ½ pounds skinless, boneless chicken breasts, trimmed of visible fat 

  • 12 metal or wooden skewers

Directions:

  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

    Original Recipe: MyRecipes