Make a quick meal, snack, or appetizer out of these skewers. Enjoy this savory chicken with creamy yogurt. And make them gluten free with brands of yogurt and honey mustard such as Chobani and Ken's Foods that are guaranteed not to contain gluten.

 

 

Prep Time: 15 minutes

    Cook Time: 5 minutes

    Yield: Makes 6 servings (serving size: 2 skewers and 2 1/2 tablespoons dipping sauce)

Ingredients

    Dipping sauce:

    1/3 cup honey mustard

    2/3 cup reduced-fat sour cream

    Marinade:

    1 cup plain low-fat yogurt

    1 teaspoon paprika

    1 teaspoon onion powder

    1 teaspoon garlic powder

    1/2-1 teaspoon chili powder

    1/4 teaspoon ground cayenne pepper

    1/2 teaspoon salt

    Chicken:

    1 1/2 pounds skinless, boneless chicken breasts, trimmed of visible fat

    12 metal 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.