High-Protein

Grilled Chicken Skewers

with Avocado-Yogurt Sauce
4.75
Average: 4.8 (4 votes)
(4 votes)
Grilled Chicken Skewers

Grilled Chicken Skewers - Tender chicken and a creamy sauce for maximum enjoyment

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
514
calories
Calories

Healthy, because

Even smarter

Nutritional values

Avocados have the highest content of heart-healthy unsaturated fats of any fruit. They're also high in fat-soluble vitamin E, which has a positive effect on blood pressure and can help lower cholesterol levels and protect the heart and blood vessels.

Avocados only gain their delicious flavor when they're ripe. You can tell if an avocado is at its peak ripeness by squeezing it softly. If the skin yields to pressure but isn't mushy, it should be good to go. If your avocado feels firm, place it in a paper bag or covered in newspaper for two to three days to accelerate the ripening process. 

1 serving contains
(Percentage of daily recommendation)
Calorie514 kcal(24 %)
Protein41 g(42 %)
Fat32 g(28 %)
Carbohydrates13 g(9 %)
Sugar added2 g(8 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin25.5 mg(213 %)
Vitamin B₆1.5 mg(107 %)
Folate135 μg(45 %)
Pantothenic acid2.9 mg(48 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C70 mg(74 %)
Potassium1,520 mg(38 %)
Calcium158 mg(16 %)
Magnesium104 mg(35 %)
Iron2.7 mg(18 %)
Iodine12 μg(6 %)
Zinc2.1 mg(26 %)
Saturated fatty acids5 g
Uric acid325 mg
Cholesterol100 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 Chicken breasts (about 10-11 ounces)
2 Red onions
1 teaspoon Madras curry powder
3 tablespoons olive oil
1 pound mixed tomatoes
1 tablespoon balsamic vinegar
salt
peppers
1 teaspoon honey
1 bunch Chives
½ lemon
1 Avocado
4 tablespoons Yogurt (low-fat)
How healthy are the main ingredients?
olive oilChiveshoneyChicken breasttomatosalt
Preparation

Kitchen utensils

1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Brush, 1 Grill pan, 1 Immersion blender, 1 deep bowl, 1 Wooden skewer, 1 Fork, 1 Citrus juicer

Preparation steps

1.
Grilled Chicken Skewers preparation step 1

Rinse chicken, pat dry, and cut into 3/4-inch cubes.

2.
Grilled Chicken Skewers preparation step 2

Peel the onions and cut into 3/4-inch pieces.

3.
Grilled Chicken Skewers preparation step 3

Thread the meat and onions alternately onto skewers.

4.
Grilled Chicken Skewers preparation step 4

Mix curry powder with 1 tablespoon oil and brush onto the skewers. Cover and let marinate for at least 1 hour in refrigerator.

5.
Grilled Chicken Skewers preparation step 5

Rinse tomatoes, cut out the stem ends and cut into slices. Place tomato slices on a plate.

6.
Grilled Chicken Skewers preparation step 6

In a bowl, mix balsamic vinegar with salt and pepper to taste. Stir in honey. Slowly whisk in the remaining oil.

7.
Grilled Chicken Skewers preparation step 7

Rinse chives and shake dry. Cut into thin rings and mix into the vinaigrette. Drizzle vinaigrette over the tomatoes.

8.
Grilled Chicken Skewers preparation step 8

Juice half a lemon. Cut avocado in half, remove the pit and scoop out the flesh from the shell.

9.
Grilled Chicken Skewers preparation step 9

Mash avocado with yogurt, 1 tablespoon lemon juice, and salt and pepper to taste.

10.
Grilled Chicken Skewers preparation step 10

Heat a grill pan. Season the skewers lightly with salt and grill for about 3-4 minutes on each side. Place skewers on the sliced tomatoes and serve with avocado-yogurt sauce.

Comments

Cyndy from EAT SMARTER's picture
Sure! Cumin and garlic would be nice too.
 
Is another spice I could use that would add to the flavor of the meat? Looks delish :) YOU GO EAT SMARTER