Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chicken and Vegetable Skewers
- Ingredients
- 2 large Chicken breasts (each about 8 ounces)
- 3 onions
- 2 sprigs rosemary
- 2 sprigs thyme
- 1 large lemon
- salt
- freshly ground peppers
- 1 Tbsp olive oil
- 1 ½ pints Kefir (or other liquid yogurt)
- 11 ozs Yogurt (low-fat)
- 2 Tbsps Heavy cream
- 1 pinch sugar
- 2 tsps ground Cumin
- 2 bunches fresh mint
- 1 bunch scallions
- 1 large, yellow Bell pepper (about 8 ounces)
- 16 small Cherry tomatoes
Rinse chicken breasts and pat dry, then cut into cubes and place in a bowl.
Peel the onions, very finely chop and mix with the chicken.
Rinse herbs, shake dry, strip leaves and finely chop. Juice the lemon. Mix rosemary, thyme, lemon juice and oil with the chicken. Season well with salt and pepper.
Pour the kefir over the chicken and mix well. Cover with plastic wrap and refrigerate for at least 5 hours (or preferably overnight).
Combine yogurt, cream, sugar and cumin in a small bowl. Whisk until smooth for the dip. Season with salt and pepper.
Rinse mint, shake dry and pluck leaves. Set aside a few leaves for garnish. Cut the rest of the mint into thin strips. Stir mint into the yogurt mixture and refrigerate for 1-2 hours.
Rinse scallions and cut into approx. 3/4-inch pieces.
Rinse bell pepper, wipe dry, cut in half and remove seeds. Cut into approximately 3/4-inch pieces. Rinse cherry tomatoes and drain.
Remove chicken from marinade and drain. Alternately thread chicken with bell pepper, scallions and tomatoes on long skewers.
Cook skewers on a hot grill, turning frequently, until seared on all sides, 12-15 minutes, brushing several times with marinade. Garnish yogurt dip with remaining mint leaves and serve with the skewers.
(Percentage of daily recommendation)
| Calorie | 215 cal. | (10 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3 g | (10 %) |
Healthy, because
Lean chicken breast fillet and crunchy vegetables are the perfect combination for those on a low-calorie, high-protein diet.
Even smarter
The kefir in this recipe makes the lean poultry nice and tender. Its lactic acid is also good for the stomach. If you prefer, you can use buttermilk instead.