Tikka Kebabs

Makes 4 servings Ratings | Read Comments Add Star Rating | Add Comments Printer-Friendly Version Share |

Ingredients

• 1/2 cup low-fat plain yogurt
• 1 garlic clove, minced
• 1 tsp. grated fresh ginger, or 1/4 tsp. ground
• 1 tsp. tomato paste
• 1 Tbsp. curry powder
• Salt and freshly ground black pepper, to taste
• 12 oz. boneless skinned chicken breast, cut in 24 pieces
• 8 1-inch cubes fresh or canned pineapple
• 1 medium red onion, cut in 20 wedges
• 1 large green bell pepper, cut in 20 pieces
• Canola oil cooking spray

Directions

1. In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.
2. Preheat grill or broiler. Soak skewers in water at least 15 minutes.
3. Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.
4. To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.
5. Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information (Per Serving) Calories: 161 Protein: 23 g Sodium: 81 mg Cholesterol: 0 mg Fat: 2 g Carbohydrates: 14 g Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat Source: AICR