Wednesday, June 24, 2009

(46) Spiced Chicken Skewers

If you don't cook a lot, you will probably have a stroke when you see this ingredient list. There are a bazillion spices in this marinade!! This is NOT a problem for me, however. I have 2 bazillion spices in my cupboard, so this was a great chance to use them up!

The chicken here is super tender and moist. The flavor is not overly strong, which I liked. Just enough. We did the chicken on skewers together and did the veggies on the grill directly. This recipe is a keeper!

Spiced Chicken Skewers

The mild acids in yogurt make it a great base for a tenderizing marinade.

Yield: 8 servings (serving size: 1 kebab and about 2 tablespoons raita)
Source: Cooking Light Magazine, June 2006

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 ground cardamom
1/4 teaspoon ground turmeric
1/4 teaspoon saffron threads, crushed
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
3 garlic cloves, minced
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 medium red onion, cut into 1-inch chunks (about 8 ounces)
1 large red bell pepper, cut into 1-inch chunks (about 8 ounces)
1 medium zucchini, cut into 1-inch chunks (about 8 ounces)
Cooking spray
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

1/2 cup plain low-fat yogurt
1/3 cup diced seeded tomato
1/4 cup cucumber, peeled, seeded, grated, and squeezed dry
1/4 cup reduced-fat sour cream
1 tablespoon minced seeded jalapeƱo pepper
1 1/2 teaspoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt

To prepare kebabs, combine the first 12 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator overnight, turning bag occasionally.

Prepare grill.

Remove chicken from bag; discard marinade. Thread chicken, onion, bell pepper, and zucchini alternately on each of 8 (12-inch) wooden skewers. Coat kebabs with cooking spray, and sprinkle with 1/2 teaspoon salt and black pepper. Place kebabs on grill rack coated with cooking spray. Grill 25 minutes or until chicken is done, turning occasionally. Remove from grill; keep warm.

To prepare raita, combine 1/2 cup yogurt and remaining ingredients in a small bowl. Serve with kebabs.

Nutritional Information
Calories: 189 (29% from fat), Fat: 6g (sat 2g,mono 1.7g,poly 1.3g), Protein: 24.9g, Carbohydrate: 8.5g, Fiber: 1.7g, Cholesterol: 99mg, Iron: 1.7mg, Sodium: 344mg, Calcium: 81mg

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