Grilled Chicken Kebabs
Dipping sauces are used to provide flavor or texture contrasts within a dish; they’re typically high fat and high salt, too. That’s not the case with the dipping sauce for these grilled chicken and veggie kebabs, featuring Greek-style yogurt as its base instead of an oil (think ranch dressing) or full-fat dairy product such as sour cream.
Known for its high protein content, Greek yogurt can vary in fat content depending on which type you buy, so be sure to read labels. To reduce the fat and calories in this recipe, use a nonfat or low-fat plain Greek yogurt, though this recipe is already low in fat and calories. Fat adds flavor, so if you do want to splurge with full fat Greek yogurt, this is the recipe to do it for.
If the veggies featured in this recipe aren’t your favorite, feel free to swap them out for those you like. Most vegetables marinate and grill well. Personally, I’d add cherry or grape tomatoes and mushrooms to my kebabs too! The important thing is to eat a variety of colorful vegetables to reap the benefits of high fiber, vitamins, and mineral-rich phytonutrients that have benefits to our health. Pair these skewers with a big green or fruit salad, or even corn on the cob, to round out your healthy meal.
- 1 Tbsp plain Greek yogurt (gluten free if needed)
- 2 Tbsps white wine vinegar
- 1 garlic clove, minced
- 1 1/2 tsps black pepper
- 1 1/2 tsps spicy brown mustard (gluten free if needed)
- 1 tsp horseradish
- 1/2 tsp honey
- 1/2 tsp salt
- 1 Tbsp chopped fresh rosemary
- 2 Tbsps olive oil
- 2 garlic cloves, minced
- 1/2 tsp orange zest
- 1/2 tsp ancho chile powder
- 1 lb boneless, skinless chicken breast, cut into 1 1/2-inch pieces
- 1 large onion, cut into 1 1/2-inch pieces
- 1 small zucchini, cut into 1 1/2-inch pieces
- 1 small summer squash, cut into 1 1/2-inch pieces
- 1 red bell pepper, cut into 1 1/2-inch pieces
Preheat grill to medium-high heat.
Make the sauce: In a small bowl, combine together the yogurt, vinegar, garlic, black pepper, mustard, horseradish, honey, and 1/4 tsp of the salt. Cover with plastic wrap and refrigerate until serving.
Make the kebabs: In a large bowl, whisk together the rosemary, oil, garlic, the remaining 1/4 tsp salt, orange zest, chile powder, and black pepper. Add chicken, onion, zucchini, yellow squash, and bell pepper. Toss to coat chicken and vegetables. Thread chicken and vegetables alternately onto 4 (12-inch) metal or wooden skewers (if using wooden skewers, soak them in warm water for 30 minutes before use). Discard the marinade.
Grill the kebabs, covered with grill lid, for 12 minutes or until chicken is cooked through, turning occasionally. Let the kebabs stand for 5 minutes. Serve with the dipping sauce.
Yield: 4 servings
Serving Size: 1 kebab ; 1 Tbsp sauce
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content
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