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chicken curry powder salt black pepper light soymilk peanut butter soy sauce sugar garlic onion cayenne pepper yogurt
Viewed: 99 - Published at: 6 years agoIngredients
- 12 ounces raw boneless skinless lean chicken breast, pounded to 1/2-inch thickness
- 1/8 teaspoon curry powder
- 1/8 teaspoon salt
- 2 dashes black pepper
- 1/3 cup plain light soymilk
- 2 tablespoons reduced-fat peanut butter, room temperature
- 1 1/2 tablespoons reduced-sodium or lite soy sauce
- 1 teaspoon granulated sugar
- 1/4 teaspoon crushed garlic
- 1/4 teaspoon dried minced onion
- 1/8 teaspoon cayenne pepper
- 1/4 cup plain fat-free yogurt
Method
- Cook's Note: If grilling, presoak 12 wooden skewers in water for 30 minutes.
- Preheat the oven to 375 degrees F. (Or bring a grill/grill pan sprayed with nonstick spray to medium-high heat.)
- Sprinkle chicken with curry powder, salt, and black pepper.
- Evenly cut chicken into 12 strips, and thread each strip onto a skewer.
- Place the skewers on a baking sheet sprayed with nonstick spray, and bake in the oven until chicken is fully cooked, about 10 minutes.
- (Or grill until cooked through, 1 to 2 minutes per side.
- If using a grill pan, remove from heat and re-spray between batches.)
- Meanwhile, combine all sauce ingredients except yogurt in a small nonstick pot.
- Bring to medium-low heat on the stove.
- Stirring constantly, cook until it's hot and well mixed, about 5 minutes.
- Remove sauce from the heat and let it cool slightly.
- Add the yogurt and stir until smooth and blended.
- Serve the sauce with chicken skewers, spoon it on, and EAT!
- PER SERVING (2 skewers with sauce): 109 calories, 2.75g fat, 269mg sodium, 4.5g carbs, 0.25g fiber, 2g sugars, 15.5g protein
