tailgate healthy grilled chicken skewers

yog-chkn-hl-1193347-x

ingredients

dipping sauce:

  • 1/3 cuphoney mustard
  • 2/3 cupreduced-fat sour cream

 

marinade:

  • 1 cupplain low-fat yogurt
  • 1 teaspoonpaprika
  • 1 teaspoononion powder
  • 1 teaspoongarlic powder
  • 1/2-1 teaspoonchili powder
  • 1/4 teaspoonground cayenne pepper
  • 1/2 teaspoonsalt

 

chicken:

  • 1 1/2 poundsskinless, boneless chicken breasts, trimmed of visible fat
  • 12metal or wooden skewers

 

preparation

  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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