1/4th of recipe (1 kebab): 191 calories, 1.5g total fat (0.5g sat. fat), 764mg sodium, 14.5g carbs, 1.5g fiber, 6g sugars, 27.5g protein
Green Plan SmartPoints® value 3*
Blue Plan (Freestyle™) SmartPoints® value 1*
Purple Plan SmartPoints® value 1*
No need for a deep-fried coating -- this wing-inspired chicken is SO delicious! Dunk it in the guilt-free dip and DEVOUR...
Ingredients:
1/4 cup fat-free plain yogurt
2 1/2 tbsp. Frank's RedHot Original Cayenne Pepper Sauce
1 lb. raw boneless skinless chicken breast, cut into 1-inch cubes
2 large carrots, peeled
1 medium onion
1/2 cup fat-free ranch or blue cheese dressing
Directions:
In a medium sealable container, thoroughly mix yogurt with 1/2 tbsp. hot sauce. Add chicken and stir to coat. Cover and refrigerate for 1 hour.
Meanwhile, if using wooden skewers, soak them in water for 20 minutes to prevent burning. (You'll need four.) Cut carrots and onion into 1-inch chunks.
Place carrot chunks in a microwave-safe bowl with 2 tbsp. water. Cover and microwave for 1 1/2 minutes, or until slightly softened.
Alternately thread saucy chicken and veggies onto four skewers, tightly packing the pieces together.
Bring a grill sprayed with nonstick spray to medium-high heat. Grill kebabs for 5 minutes with the grill cover down.
Flip kebabs. With the grill cover down, grill for 6 - 8 minutes, or until chicken is cooked through.
In a small bowl, thoroughly mix dressing with remaining 2 tbsp. hot sauce.
Serve kebabs with dressing mixture for dunking!
MAKES 4 SERVINGS
HG Alternative! Cook your kebabs on a grill pan, and adjust cook times as needed. If the pan doesn't have a lid, just loosely cover it with a skillet lid.