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. Source: EatingWell Magazine, May/June 2016

EatingWell Test Kitchen
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Ingredients

Directions

  • Combine yogurt, lemon zest and juice, tandoori spice blend (or curry powder), garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use.

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  • 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.

  • Preheat grill to high.

  • Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated chicken, pepper and onion pieces alternately onto eight 10- to 12-inch skewers.

  • 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.

Tips

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 Facts

297 calories; 16.6 g total fat; 4 g saturated fat; 79 mg cholesterol; 546 mg sodium. 453 mg potassium; 11.3 g carbohydrates; 2.7 g fiber; 7 g sugar; 25.3 g protein; 239 IU vitamin a iu; 40 mg vitamin c; 24 mcg folate; 151 mg calcium; 2 mg iron; 42 mg magnesium;