Ingredients
2/3 cup fat-free plain yogurt
1 Tbsp lime juice
1 tsp ginger root, grated
2 medium garlic cloves, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch chunks
2 Tbsp Fat-free chicken broth
1 medium garlic clove, minced
1 small jalapeno pepper, minced
1 tsp ground cumin
1/2 tsp paprika
8 oz canned tomato sauce
1 cup fat-free evaporated milk
1/4 cup cilantro, fresh, chopped
2 cups cooked white rice, long grain, keep hot
Instructions
To prepare chicken, in a large bowl, whisk together first seven ingredients; add chicken and toss to coat. cover, bowl and marinate in refrigerator for 1-24 hours.
Preheat outdoor grill, stovetop grill pan or non stick skillet.
Skewer chicken pieces onto four metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5-7 minutes. Make sure to soak wooden skewers in water for 30 minutes to prevent charring.
To make sauce, heat chicken broth in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno; cook, stirring occasionally, 1 minute. Add remaining teaspoon of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently.
Remove grilled chicken from skewers. Add to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice.
Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.
Fat grams per serving = 4.25
Calories per serving = 344
2/3 cup fat-free plain yogurt
1 Tbsp lime juice
1 tsp ginger root, grated
2 medium garlic cloves, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch chunks
2 Tbsp Fat-free chicken broth
1 medium garlic clove, minced
1 small jalapeno pepper, minced
1 tsp ground cumin
1/2 tsp paprika
8 oz canned tomato sauce
1 cup fat-free evaporated milk
1/4 cup cilantro, fresh, chopped
2 cups cooked white rice, long grain, keep hot
Instructions
To prepare chicken, in a large bowl, whisk together first seven ingredients; add chicken and toss to coat. cover, bowl and marinate in refrigerator for 1-24 hours.
Preheat outdoor grill, stovetop grill pan or non stick skillet.
Skewer chicken pieces onto four metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5-7 minutes. Make sure to soak wooden skewers in water for 30 minutes to prevent charring.
To make sauce, heat chicken broth in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno; cook, stirring occasionally, 1 minute. Add remaining teaspoon of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently.
Remove grilled chicken from skewers. Add to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice.
Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.
Fat grams per serving = 4.25
Calories per serving = 344
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