Recipe: Chicken Skewers with Raita
These fast-cooking chicken skewers are marinated in yogurt and coconut milk, and then served with a zesty yogurt-based sauce.
- 1 cup fat-free plain yogurt, divided
- 1/3 cup reduced-fat coconut milk, divided
- 2 tsp. curry powder, mild or hot
- 1-2 pressed garlic cloves
- 1/2 tsp. salt, divided
- 1 Tbsp. olive oil
- 1 lb. skinless, boneless chicken breast
- 12 (bamboo skewers, about 8 inches long
- Cooking spray oil
- 2 Tbsp. finely chopped white onion or scallion
- 2 Tbs. chopped fresh cilantro
- 2 Tbsp. chopped fresh mint
- 1/8 tsp. ground cumin
- 1 tsp. lime juice
Prepare the chicken: In a shallow, rectangular baking dish, combine 2 tbsp. of yogurt with 2 tbsp. of coconut milk, curry, garlic and 1/4 tsp. salt. Blend in oil.
Cut chicken into one-quarter-inch strips, across the grain when possible. Thread a chicken strip lengthwise onto skewer. Repeat with all chicken. Place skewers in curry marinade and use a brush to coat evenly. Cover and refrigerate 1 hour at minimum, or up to 8 hours.
Remove chicken skewers to paper toweling and blot dry, removing excess marinade. Choose a large skillet that can hold skewers, or a stovetop griddle. Heat over medium-high heat, and then coat with spray oil. Arrange skewers in a single layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and cooked through at thickest part of chicken and near skewer. Transfer to serving plate.
Meanwhile, prepare the raita: In bowl, combine remaining yogurt and coconut milk with onions, cilantro, mint, cumin lime juice and remaining salt.
Serve hot chicken with a raita in a bowl with spoon.
per serving (1/4 of recipe):
Calories: 220 Total fat: 8 g Saturated fat: 1.5 g Cholesterol: 85 mg Sodium: 345 mg Carbohydrates: 5 g Dietary Fiber: 1 g Sugars: 3 g Protein: 32 g
Recipe adapted from American Cancer Institute Research.