Need a new poultry or veggie recipe? Remember to draw inspiration from some of your favorite cuisines, like this Indian-inspired Tandoori chicken kabob. It’s an easy way to freshen any meal plan.
Ingredients for up to 4 servings (or up to 6 skewers):
1lb raw chicken breasts
3/4 cup 2% Greek yogurt
juice from 1 large lemon
1 tbsp minced garlic or garlic paste
1 tsp fresh ginger
1 tbsp cumin
1 tsp coriander
1 tsp turmeric
1 tsp chili powder
1 tsp cayenne
1 .5 tbsp smoked paprika
1 tsp allspice
Himalayan pink salt & pepper to taste
thinly sliced red onion
Wooden kabob skewers
1. Trim the fat from raw chicken breasts. Then, cut the chicken breasts into long slender pieces to create tenders and set aside.
2. Mix together all of the ingredients for the tandoori sauce in a large bowl. Season to taste with salt & pepper.
3. Add the chicken breast tenders and stir with a spatula, ensuring that all of the tenders are covered. Cover the bowl and store in the refrigerator over night in order to let the chicken marinate. At least 8 hours but better at up to 24 hours.
4. Soak wooden skewers in water for 15 minutes prior to assembling the kabobs in order to keep them from burning when baking in the oven or grilling.
5. Assemble the kabobs by piercing the chicken tenders length-wise so that 2 tenders can cover about 80% of the skewer.
6. Set the oven to 350F. For best results, place the kabobs on a baking rack. If you do not have one, simply place the kabobs on a baking sheet. Bake in the oven for 8-10 minutes.
7. After 8 minutes, turn the kabobs on the other side and cook for an additional 11 minutes.
8. Remove the kabobs from the oven, and garnish with fresh lemon juice, thinly sliced red onions and freshly chopped cilantro.
Approximate macros for 4 servings:
152 calories, 30g protein, 1.75g carbs, 2.25g fat, 0g fiber, 1.75g sugar
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
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