Active time: 20 minutes Total time: 20 minutes
These easy skewers are a perfect appetizer for an Indian-inspired meal and pack a protein punch with a Greek yogurt-based raita for dipping. Using curry powder saves time, and you can pick a mild or hot blend to suit your taste.
RD tip: Turn this into a full and balanced meal by serving alongside 1 cup of steamed vegetables and your favorite whole grain, like brown rice, quinoa or farro.
Curried Chicken Skewers With Raita
For the chicken skewers
- 12 ounces (340g) chicken breast
- 1 teaspoon curry powder
- 2 teaspoons fresh lemon juice
- 1 teaspoon avocado oil
- 16 cherry tomatoes
- 8 6–8 inch (15–20cm) wooden skewers, soaked
- 2 teaspoons avocado oil, for grill, if using
For the raita
- 3/4 cup (190g) plain 0% Greek yogurt
- 1 cup (133g) cucumber, chopped
- 2 tablespoons fresh mint, minced
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Slice the chicken breast into 8 long strips, then place in a medium bowl. Add the curry powder, lemon juice and avocado oil and toss to coat.
Thread each chicken strip onto a skewer, wrapping around each tomato as you impale two tomatoes per skewer. Place on a plate and cover until time to grill or broil.
In a medium bowl, combine the yogurt, cucumber, mint, salt and pepper and stir to mix. Refrigerate until time to serve.
Prepare a grill to medium heat, or preheat the broiler. If using the grill, preheat, then brush the grate with the remaining 2 teaspoons oil. If broiling, line a sheet pan with foil and place the skewers on it, you won’t need the 2 teaspoons of oil.
Grill or broil for 2–3 minutes per side, until the chicken is browned and cooked through. Serve with raita for dipping.
Serves: 4 | Serving size: 2 skewers and 5 tablespoons raita
Nutrition (per serving): Calories: 175; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 62mg; Sodium: 204mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 6g; Protein: 24g