Tandoori Turkey Kebabs with Couscous

Tandoori Turkey Kebabs with Couscous

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From: Diabetic Living Magazine

This Indian-inspired meal is made with garam masala for an authentic taste.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (6 ounce) container plain lowfat yogurt
  • 2 teaspoons garam masala
  • 3 cloves garlic, minced
  • 1 jalapeño pepper, seeded and chopped (see Tip)
  • 2 tablespoons lemon juice, rice wine vinegar, or white wine vinegar
  • 1 pound turkey tenderloins, cut into 1-inch cubes
  • 1 cup water
  • ¾ cup whole-wheat couscous
  • 1 cucumber, chopped (1- ½ cups)
  • 1 cup shredded carrots
  • 2 green onions, chopped
  • 1 tablespoon snipped fresh mint
  • 1 tablespoon olive oil
  • Nonstick cooking spray
  • Fresh mint sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. To prepare the marinade: In a small bowl, combine yogurt, garam masala, garlic, jalapeño pepper and lemon juice.
  2. Place turkey cubes in a large resealable plastic bag set in a shallow dish. Add half of the marinade. Seal bag and turn to coat cubes well. Marinate in the refrigerator for at least 4 hours or up to 24 hours, turning bag occasionally.
  3. Meanwhile in a small saucepan bring water to boiling; add couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Cool for 15 minutes. Stir in cucumber, carrots, green onions, mint, olive oil, and remaining half of the marinade. Cover and refrigerate up to 24 hours.
  4. Remove turkey from marinade, discarding marinade. Thread turkey onto four long skewers (see Tip), leaving ¼-inch space between cubes. Lightly coat turkey on skewers with nonstick cooking spray.
  5. For a charcoal grill, grill skewers on the greased rack of an uncovered grill directly over medium coals for 10 to 12 minutes or until turkey is no longer pink (170°F). (For a gas grill, preheat grill. Reduce heat to medium. Place skewers on grill rack over heat. Cover and grill as above.) Serve kebabs with couscous mixture. If desired, garnish with fresh mint sprigs.
  • Tip: Because hot chile peppers, such as jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
  • If using wooden skewers, soak skewers in enough water to cover for at least 30 minutes before using.

Nutrition information

  • Serving size: 1 turkey skewer and 1 cup couscous mixture
  • Per serving: 360 calories; 6 g fat(1 g sat); 7 g fiber; 42 g carbohydrates; 36 g protein; 27 mcg folate; 72 mg cholesterol; 4 g sugars; 5,251 IU vitamin A; 9 mg vitamin C; 116 mg calcium; 4 mg iron; 86 mg sodium; 524 mg potassium
  • Nutrition Bonus: Vitamin A (105% daily value), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3½ lean meat, 2½ starch, 1 vegetable

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