Tandoori Chicken Skewers

Prep time: 10 minutes (plus marination time) | Cooking time: 15 minutes | Servings: 8

Ingredients

  • 3 boneless chicken breasts (about 2½ pounds)
  • 1 cup plain low-fat yogurt
  • 3 tablespoons lime juice
  • 1 tablespoon fresh ginger (grated) or 1/4 teaspoon ground ginger
  • 1 teaspoon turmeric
  • 1 teaspoon ground coriander
  • 1 teaspoon cumin
  • ½ teaspoon cardamom
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon cloves (ground)
  • ¼ teaspoon salt
  • 4 tablespoons vegetable oil
  • 2 limes, cut in wedges
  • ½ cup chopped mint leaves (option, for garnish)

Live Well Tips

  • Tandoori chicken is a popular dish in Bangladesh, India, and Pakistan.
  • Marinating meat in yogurt helps to flavor and tenderize it.
  • Substitute all the spices for 2 tablespoons of curry powder.
  • Serve with rice, naan, or homemade chapati flatbread.

Directions

  1. Wash hands with soap and water.
  2. Cut chicken in 1½-inch pieces. Place in a medium bowl.
  3. Combine the yogurt and lime juice in a small bowl with ginger, turmeric, coriander, cumin, cardamom, cayenne pepper, cloves and salt. Stir to mix well. Pour yogurt mixture over the chicken and toss gently with a large spoon to coat chicken.
  4. Cover and refrigerate 4 hours or overnight to marinate chicken.
  5. Remove the chicken from the marinade; discard remaining marinade.
  6. Put chicken on skewers and brush with vegetable oil.
  7. Place chicken skewers on grill or in large skillet over medium-high heat.
  8. Cook for 10 to 12 minutes, or until temperature reaches 165 degrees Fahrenheit, turning to cook thoroughly.
  9. Garnish with lime wedges (to squeeze over chicken) and mint leaves (optional).

Cook Together! Making Recipe with Kids

This tasty recipe is easy to whip up and perfect to make with the kids! The yogurt mixed with warm spices adds a tangy kick to this dish. And skewers are a fun way to get the kids involved in cooking!

Easy Tasks

  • Gather ingredients and equipment
  • Mix yogurt marinade in bowl

Intermediate Tasks

  • Measure and place all ingredients into bowl
  • Juice limes
  • Mix cut chicken with yogurt marinade

Difficult Tasks

  • Cut limes and fresh mint
  • Place marinated chicken pieces on skewers

Nutrition Facts

Serving size 1 skewer: Calories–270; Protein–33g; Carbohydrate–7g; Total Fat–12g; Saturated Fat–2g; Cholesterol–85mg; Fiber–1g; Sodium–170mg

Adapted from eatright.org