Sunday, May 29, 2011

Spiced Chicken Skewers

**found in The Best Of Cooking Light

Kebabs:
3/4 cup plain yogurt-low fat or fat free, try Greek yogurt Fage
1 tbsp. grated peeled fresh ginger
2 tsp. ground coriander
2 tsp. paprika
1 tsp. ground cumin
1/4 tsp. ground cardamom
1/4 tsp. ground turmeric
1/4 tsp. ground cinnamon
1/4 tsp. ground cloves
3 garlic cloves, minced
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 medium red onion, cut into 1-inch chunks (about 8 oz.)
1 large red bell pepper, cut into 1-inch chunks
1 medium zucchini, cut into 1-inch chunks (about 8 oz.)
Cooking Spray-try PAM
1/2 tsp. salt
1/2 tsp freshly ground black pepper

Raita:
1/2 cup plain low fat yogurt
1/3 cup diced seeded tomato
1/4 cup grated seeded peeled cucumber, squeezed dry
1/4 cup reduced-fat sour cream
1 tbsp. minced seeded jalapeno pepper
1 1/2 tsp. chopped fresh cilantro
1/4 ground cumin
1/4 tsp. salt

1.  To prepare kebabs, combine first 12 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator overnight, turning bag occasionally.

2.  Prepare grill

3.  Remove chicken from bag; discard marinade.  Thread chicken, onion, bell pepper, and zucchini alternately on each of 8 (12-inch) wooden skewers.  Coat kebabs with cooking spray; sprinkle with 1/2 tsp. salt and black pepper.  Place kebabs on grill rack coated with cooking spray.  Grill 25 minutes or until chicken is done, turning occasionally.  Remove from grill; keep warm.

4.  To prepare raita, combine 1/2 cup yogurt and remaining ingredients in a small bowl.  Serve with kebabs. 

Calories: 189  Serving size: 1 kebab with 1 tbsp. raita

Enjoy! xoxo Julie

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