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Tikka Kebabs

Makes 4 servings
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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:23g
Sodium: 81 mg
Cholesterol:0 mg
Fat: 2g
Carbohydrates: 14g
Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

Source: AICR



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