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




Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.


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

2 kebabs and 2 Tbsp. sauce
297 calories; protein 25.3g; carbohydrates 11.3g; dietary fiber 2.7g; sugars 6.7g; fat 16.6g; saturated fat 4g; cholesterol 79.2mg; vitamin a iu 239IU; vitamin c 40.3mg; folate 24.4mcg; calcium 151.1mg; iron 2mg; magnesium 42.1mg; potassium 452.6mg; sodium 545.8mg; thiamin 0.1mg.

1 vegetable, 1/2 low-fat milk, 3 lean meat, 1 1/2 fat