Yogurt-and-Spice Grilled Chicken Skewers

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Great for lunch or an appetizer, this dish is rich in protein and calcium. Cut out even more fat with fat-free sour cream and fat-free yogurt.

Preparation time: 15 Minutes
Cooking time: 5 Minutes

Difficulty: Easy - for beginners
Serves: 6 Servings


Dipping sauce:
1/3 cup honey mustard
2/3 cup reduced-fat sour cream
1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2-1 teaspoon chili powder
1/4 teaspoon ground cayenne pepper
1/2 teaspoon salt
1 1/2 pounds skinless, boneless chicken breasts, trimmed of visible fat
12 metal or wooden skewers


1. For the dipping sauce, mix the honey mustard and sour cream in a small bowl. Cover and refrigerate until needed. This sauce can be made up to 2 days in advance.

2. In a small bowl, whisk together all marinade ingredients; set aside.

3. Cut each chicken breast lengthwise into 4 long, thin strips. You should end up with about 12 strips. Place the strips into a gallon-size zip-top plastic bag. Pour the marinade mixture over the chicken, and close the bag. Then flip the bag a few times to ensure that all pieces are coated with marinade, and refrigerate for at least 4 hours or overnight.

4. When ready to cook, transfer the chicken to a colander to drain off excess marinade. With clean hands, skewer each piece of chicken, threading it onto the end of a skewer. Continue until all of the chicken pieces are skewered.

5. Preheat the grill or grill pan to medium heat. Cook for about 2 1/2 minutes on each side, testing chicken for doneness before serving (meat should be opaque). Transfer skewers to a clean platter.

6. Remove the chicken from the skewers, if desired. Serve chicken while hot with the dipping sauce alongside.


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