Prep: 30 min.
Cook: 10 min.This recipe serves:  4    
Preparation time:  30 minutes

 

Ingredients
16 bamboo skewers
 

For the tandoori marinade:

1 teaspoon paprika

1 teaspoon turmeric

1/4 cup fresh lemon juice

1/2 cup non-fat, plain yogurt

2 large cloves garlic

1 tablespoon grated, fresh ginger root

1/2 teaspoon ground coriander seeds

1/2 teaspoon ground cumin

1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts
 

For the yogurt sauce:

1/2 cup non-fat, plain yogurt

1 tablespoon fresh lemon juice

1/4 teaspoon cayenne pepper

1 tablespoon chopped cilantro leaves

 

Nutrition Facts

Serving Size 4 skewers
 

Amount Per Serving
 

Calories 165

Total Fat 2 g

Saturated Fat 0 g

Protein 29 g

Total Carbohydrate 9g

Dietary Fiber 1 g

Sodium 227 mg

 

Percent Calories from Fat 9%

Percent Calories from Protein 70%

Percent Calories from Carbohydrate 21%

 

Cooking Instructions

1. Soak the skewers in water for at least 30 minutes or overnight.

 

2. Mix all of the ingredients for the marinade together and set aside.

 

3. Cut the chicken into 16 1-inch strips. Add the chicken to the marinade and coat it well. Cover and refrigerate for 20 minutes.

 

4. Meanwhile, preheat the grill and make the sauce. Combine all of the ingredients for the yogurt sauce, spoon it into a serving bowl and let stand at room temperature while you cook the chicken.

 

5. Skewer each piece of chicken with one of the skewers. Place the chicken on the grill and cook for about two minutes on each side, until the chicken is cooked through.

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Serve the chicken with the yogurt sauce.

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