Chicken Sate With Low Fat Yogurt
|Plain low fat yogurt||1⁄4 Cup (4 tbs)|
|Minced fresh garlic||1 Teaspoon|
|Minced pared ginger root||1 Teaspoon|
|Curry powder||1⁄4 Teaspoon|
|Skinned and boned chicken breast||5 Ounce, cut into twelve 3/4 inch cubes|
|Peanut butter||1 Tablespoon|
|Lemon juice||1 Teaspoon|
|Reduced-sodium soy sauce||1 Teaspoon|
1. In small mixing bowl combine yogurt, garlic, gingerroot, and curry powder; add chicken and turn to coat. Cover and refrigerate at least 30 minutes or overnight.
2. Onto each of six 6-inch wooden skewers arrange 2 chicken cubes, reserving marinade. Arrange skewers like spokes of a wheel on microwavable plate; cover and microwave on High (100%) for 2 minutes, rotating plate 1/2 turn halfway through cooking. Let stand 1 minute until chicken is cooked through.
3. In small microwavable mixing bowl combine reserved marinade, the remaining ingredients, and 1 teaspoon water, stirring to dissolve cornstarch. Microwave on Medium-High (70%) for 1 minute, stirring once halfway through cooking.
4. To serve, arrange skewers on serving platter with bowl of sauce for dipping.
Serving size: Complete recipe
Calories 375 Calories from Fat 172
% Daily Value*
Total Fat 20 g30.5%
Saturated Fat 5.2 g25.8%
Trans Fat 0 g
Cholesterol 78.4 mg26.1%
Sodium 730.2 mg30.4%
Total Carbohydrates 16 g5.4%
Dietary Fiber 1.6 g6.3%
Sugars 5.3 g
Protein 32 g64.2%
Vitamin A 0.9% Vitamin C 7.8%
Calcium 12.9% Iron 5.4%
*Based on a 2000 Calorie diet