CURRIED CHICKEN KEBABS WITH YOGURT DIPPING SAUCE

Curried Chicken Kebabs with Yogurt Dipping Sauce image

The yogurt dipping sauce, full of fresh basil and a hint of curry, makes this dish especially fragrant and flavorful. Try it with a side of quinoa.

Yield Serves 4; 3 ounces chicken, heaping 2/3 cup grilled vegetables, and 1 1/2 tablespoons dipping sauce per serving

Number Of Ingredients 10

Ingredients

6 ounces fat-free plain yogurt
1 cup packed fresh basil (about 2 1/2 ounces)
1 medium red onion, cut into 3 wedges, each wedge cut into 3 wedges (9 wedges total), divided use
1/2 teaspoon curry powder
1/4 teaspoon pepper
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 1-inch cubes
Cooking spray
1 medium zucchini, halved lengthwise, each half cut crosswise into 8 pieces
1 medium green bell pepper, cut into 16 squares
16 cherry tomatoes

Steps:

In a food processor or blender, process the yogurt, basil, and 1 wedge of onion until smooth. Pour the mixture into a medium bowl. Set the remaining onion wedges aside.
Stir the curry powder and pepper into the yogurt mixture. Transfer 1/3 cup of the mixture to a small bowl. Cover and refrigerate to serve as the dipping sauce.
Add the chicken to the remaining yogurt mixture, stirring to coat. Cover and refrigerate for 30 minutes to 4 hours.
Meanwhile, if using wooden skewers, soak seven 10-inch skewers for at least 10 minutes in cold water to keep them from charring or use metal skewers, lightly spraying with cooking spray.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
Thread the chicken onto 3 skewers, discarding the marinade. Use one of the remaining 4 skewers for each of the vegetables-zucchini, bell pepper, tomatoes, and remaining 8 onion wedges. Lightly spray the kebabs with cooking spray.
Arrange the kebabs in a single layer on the grill. Cook, covered, for 12 to 14 minutes, or until the chicken is no longer pink in the center and the vegetables are tender, turning occasionally to cook evenly. Transfer the kebabs to a rimmed baking sheet as they become ready.
Slide the chicken and vegetables from the skewers onto a platter. Serve with the reserved 1/3 cup dipping sauce.
(Per serving)
Calories: 189
Total fat: 2.0g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 0.5g
Cholesterol: 67mg
Sodium: 119mg
Carbohydrates: 12g
Fiber: 2g
Sugars: 8g
Protein: 31g
Calcium: 137mg
Potassium: 780mg
2 vegetable
3 very lean meat