Main DishesJuly 11, 2014
Calories
413
Sodium
568mg
23% DV
Fat
19g
30% DV
Protein
35g
70% DV
Carbs
22g
7% DV
Fiber
5g
22% DV
Indian Inspired Chicken Skewers
181
Fast and flavorful for a weeknight meal, these chicken skewers are delicious.
6
Skewers:
3/4 cup plain low-fat yogurt
1 tablespoon grated peeled fresh ginger
2 teaspoons ground coriander
2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon cardamom
1/4 teaspoon turmeric
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
3 garlic cloves, minced
2 pounds skinless, boneless chicken breasts, cut into 1-inch chunks
2 tablespoons olive oil
1 medium red onion, cut into 1- inch chunks
1 large red bell pepper, cut into 1-inch chunks
1 medium zucchini, cut into 1/2 inch slices
Raita:
1/2 cup plain low-fat yogurt
1/4 cup reduced fat sour cream
1 tablespoon minced seeded jalapeño pepper
1/3 cup diced, seeded tomato
1/4 cup cucumber, peeled, seeded, grated and squeezed dry
1 1/2 teaspoon chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt
3/4 cup plain low-fat yogurt
1 tablespoon grated peeled fresh ginger
2 teaspoons ground coriander
2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon cardamom
1/4 teaspoon turmeric
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
3 garlic cloves, minced
2 pounds skinless, boneless chicken breasts, cut into 1-inch chunks
2 tablespoons olive oil
1 medium red onion, cut into 1- inch chunks
1 large red bell pepper, cut into 1-inch chunks
1 medium zucchini, cut into 1/2 inch slices
Raita:
1/2 cup plain low-fat yogurt
1/4 cup reduced fat sour cream
1 tablespoon minced seeded jalapeño pepper
1/3 cup diced, seeded tomato
1/4 cup cucumber, peeled, seeded, grated and squeezed dry
1 1/2 teaspoon chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt
To prepare kebabs combine the first ten ingredients in a large zip-top plastic bag. Add the chicken chunks and seal the bag. Place the bag in the refrigerator and let marinate over night.
Prepare the...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
413
Sodium
568mg
23% DV
Fat
19g
30% DV
Protein
35g
70% DV
Carbs
22g
7% DV
Fiber
5g
22% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat6g32%
Polysaturated Fat3g22%
Monosaturated Fat9g61%
Cholesterol106mg35%
Sodium568mg23%
Potassium684mg19%
Protein35g70%
% DAILY VALUE*
Total Carbohydrate
Fiber5g22%
Sugar5g11%
Vitamin A874IU17%
Vitamin B61mg52%
Vitamin C5mg9%
Calcium86mg8%
Iron2mg13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
