Lemon & Herb Chicken Kebabs

Lemon & Herb Chicken Kebabs

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From: EatingWell Magazine, May/June 2016

Herbed yogurt does double duty as a marinade and dipping sauce for these colorful kebabs in this healthy dinner recipe. Serve with brown rice or quinoa and a green salad.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup low-fat plain yogurt
  • Zest of 1 lemon
  • 1 tablespoon lemon juice
  • 1½ tablespoons chopped fresh oregano and/or marjoram
  • 2 cloves garlic, minced
  • 2 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 pound boneless, skinless chicken thighs, trimmed, cut into 1-inch pieces
  • 1 large bell pepper, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces

Preparation

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  1. Combine yogurt, lemon zest, lemon juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, ½ teaspoon salt and ¼ teaspoon pepper in a medium bowl. Transfer ½ cup of the mixture to a small bowl and refrigerate until ready to use.
  2. Add chicken to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate up to 1 day.
  3. Preheat grill to high.
  4. Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper. Thread the marinated chicken, bell pepper and onion pieces alternately onto eight 8- to 10-inch skewers. (Discard marinade.)
  5. Reduce grill heat to medium. Oil the grill rack (see Tip). Grill the skewers, turning once, until the chicken is cooked through and the vegetables are tender-crisp, 6 to 8 minutes per side. Serve with the reserved yogurt sauce for dipping.
  • Make Ahead Tip: Marinate chicken (Step 2) for up to 1 day in the refrigerator; refrigerate dipping sauce separately.
  • Equipment: Eight 8- to 10-inch skewers
  • An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack.

Nutrition information

  • Serving size: 2 kebabs and 2 Tbsp. sauce
  • Per serving: 291 calories; 16 g fat(4 g sat); 2 g fiber; 10 g carbohydrates; 25 g protein; 23 mcg folate; 79 mg cholesterol; 7 g sugars; 0 g added sugars; 269 IU vitamin A; 41 mg vitamin C; 146 mg calcium; 2 mg iron; 545 mg sodium; 434 mg potassium
  • Nutrition Bonus: Vitamin C (68% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, ½ low-fat milk, 3 lean meat, 1½ fat

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