Tandoori Chicken Kebabs

Tandoori Chicken Kebabs

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From: EatingWell Magazine, May/June 2016

In this Indian-inspired healthy dinner recipe, tandoori-spiced yogurt does double duty as a marinade and dipping sauce for these chicken kebabs. Serve with brown basmati rice and a spinach 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 tandoori spice blend or hot curry powder
  • 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 and juice, tandoori spice blend (or curry powder), 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 for 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, pepper and onion pieces alternately onto eight 10- to 12-inch skewers.
  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 yogurt 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: 297 calories; 17 g fat(4 g sat); 3 g fiber; 11 g carbohydrates; 25 g protein; 24 mcg folate; 79 mg cholesterol; 7 g sugars; 0 g added sugars; 239 IU vitamin A; 40 mg vitamin C; 151 mg calcium; 2 mg iron; 546 mg sodium; 453 mg potassium
  • Nutrition Bonus: Vitamin C (67% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, ½ low-fat milk, 3 lean meat, 1½ fat

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