Chicken and Vegetable Kebabs

A flavourful yogurt marinade tenderises the chicken in these healthy colourful kebabs. Serves 4.

Ingredients - Kebabs

  • 4 boneless skinless chicken thighs

  • 1 large red capsicum

  • 1 large yellow capsicum

  • 1 small zucchini

  • ½ red onion

  • oil spray

Ingredients - Marinade

  • ½ cup plain low-fat Greek yogurt

  • 1 tbsp olive oil

  • Juice of ½ lime or lemon

  • ½ tsp chili powder

  • ½ tsp cumin

  • ½ tsp smoked paprika

  • ¼ tsp black pepper

  • ¼ tsp salt

  • 1-2 cloves garlic, minced

  • ¼ tsp cayenne pepper (optional)

Ingredients - Sauce

  • ½ cup plain low-fat Greek yogurt

  • Juice of ½ lime or lemon

  • 1 tbsp olive oil

  • ½ cup fresh chopped coriander

Directions

  • Whisk together the marinade ingredients in a large bowl. Cut the chicken thighs into bite-size pieces, then add to the yogurt mixture and mix together to coat the chicken. Leave to marinate in the fridge for at least three hours (or overnight).

  • When ready to cook, soak the wooden kebab water for up to 30 minutes – this stops charring or burning.

  • Combine the sauce ingredients in a blender or food processor, if you have one, or mix by hand. Set aside until ready to serve.

  • To make the kebabs, cut the peppers and red onion into 3cm chunks. Slice the zucchini crosswise into about 2cm rounds. Remove the chicken from the fridge and fill the skewers, alternating chicken with veges.

  • Preheat the BBQ grill to medium heat (or the grill in your oven). Spray kebabs lightly with oil to avoid sticking. Grill the kebabs for 3–4 minutes on each side, rotating in quarter turns until fully cooked. (The chicken juices should run clear when fully cooked.)

  • To serve, drizzle over the sauce and garnish with some fresh coriander. Serve immediately.

PER SERVE | CALORIES: 1500kJ (360kcal) | PROTEIN 35.9g | FAT 18.1g (SAT FAT 4.4g) | CARBS 9.8g (SUGAR 9.1g) | SODIUM 252mg

Claire Meirelleslunch, dinner, mains