The yogurt dipping sauce, full of fresh basil and a hint of curry, makes this dish especially fragrant and flavorful. Try it with a side of quinoa.

　　

Ingredients

Serves 4; 3 ounces chicken, heaping 2/3 cup grilled vegetables, and 1 1/2 tablespoons dipping sauce per serving

　　6 ounces fat-free plain yogurt

　　1 cup packed fresh basil (about 2 1/2 ounces)

　　1 medium red onion, cut into 3 wedges, each wedge cut into 3 wedges (9 wedges total), divided use

　　1/2 teaspoon curry powder

　　1/4 teaspoon pepper

　　1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 1-inch cubes

　　Cooking spray

　　1 medium zucchini, halved lengthwise, each half cut crosswise into 8 pieces

　　1 medium green bell pepper, cut into 16 squares

　　16 cherry tomatoes

　　

Step 1

In a food processor or blender, process the yogurt, basil, and 1 wedge of onion until smooth. Pour the mixture into a medium bowl. Set the remaining onion wedges aside.

　　

Step 2

Stir the curry powder and pepper into the yogurt mixture. Transfer 1/3 cup of the mixture to a small bowl. Cover and refrigerate to serve as the dipping sauce.

　　

Step 3

Add the chicken to the remaining yogurt mixture, stirring to coat. Cover and refrigerate for 30 minutes to 4 hours.

　　

Step 4

Meanwhile, if using wooden skewers, soak seven 10-inch skewers for at least 10 minutes in cold water to keep them from charring or use metal skewers, lightly spraying with cooking spray.

　　

Step 5

Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.

　　

Step 6

Thread the chicken onto 3 skewers, discarding the marinade. Use one of the remaining 4 skewers for each of the vegetables—zucchini, bell pepper, tomatoes, and remaining 8 onion wedges. Lightly spray the kebabs with cooking spray.

　　

Step 7

Arrange the kebabs in a single layer on the grill. Cook, covered, for 12 to 14 minutes, or until the chicken is no longer pink in the center and the vegetables are tender, turning occasionally to cook evenly. Transfer the kebabs to a rimmed baking sheet as they become ready.

　　

Step 8

Slide the chicken and vegetables from the skewers onto a platter. Serve with the reserved 1/3 cup dipping sauce.

　　

Nutrition Information

Step 9

(Per serving)

　　

Step 10

Calories: 189

　　

Step 11

Total fat: 2.0g

　　

Step 12

Saturated: 0.5g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 0.5g

　　

Step 15

Monounsaturated: 0.5g

　　

Step 16

Cholesterol: 67mg

　　

Step 17

Sodium: 119mg

　　

Step 18

Carbohydrates: 12g

　　

Step 19

Fiber: 2g

　　

Step 20

Sugars: 8g

　　

Step 21

Protein: 31g

　　

Step 22

Calcium: 137mg

　　

Step 23

Potassium: 780mg

　　

Dietary Exchanges

Step 24

2 vegetable

　　

Step 25

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition