Yoghurt Marinated Chicken

Marinating meat in yoghurt leaves it moist and tender. I tried it for the first time yesterday and the results were delicious. These chicken kebabs are full of flavour and easy to prepare in advance. I cook them on the BBQ, but you could just as easily cook them in a pan or bake them in the oven.

Serves 4

Ingredients

700g chicken, cubed

1/2 a green capsicum, cubed

1/2 head of cauliflower, rinsed and cut into bite-sized florets

1 tsp smoked paprika

1 tsp rice bran oil

1/2 tsp salt

10 bamboo skewers

rice bran oil (for cooking)

For the marinade

 

170g tub of plain Chobani yoghurt*

3 Tbsp fresh lemon juice

2 Tbsp rice bran oil

1/4 – 1/2 tsp small red chilli (depending on preference), minced

1 tsp Sukrin Gold or other low carb sweetener

3 cloves garlic, minced

1/2 tsp freshly ground cumin**

3/4 tsp ground ginger

1/2 tsp salt

1 Tbsp water

 yoghurtmarinade

Method

 

Combine the marinade ingredients

Place the cubed chicken in a large ziploc bag or container and pour the marinade over the meat.

Coat the chicken well and seal, either by squeezing the air out of the ziploc bag and closing it, or by pressing cling wrap onto the meat if you’re using a container.

Leave the meat to marinate for at least 8 hours. Overnight is better.

When you’re ready to assemble your kebabs, make sure to first soak the skewers in water for at least 30 minutes to prevent them from burning

Toss the cauliflower with the paprika, oil and salt

Thread the skewers with meat, followed by cauliflower, followed by meat, then capsicum and repeat until they are full. You should make about ten kebabs, give or take depending on the size and shape of your ingredients.

If you don’t intend to cook the kebabs right away, store them in an airtight container with the marinade until you’re ready. Otherwise, heat up the BBQ or frypan to medium hot and add a drizzle of rice bran oil.

rawskewers

Line the skewers up on the BBQ or cook them in batches in the pan. You don’t want them touching each other, or they’ll steam.

Turn the skewers every two minutes for about 10 minutes, or until the largest piece of chicken is white all the way through.

Remove from heat and enjoy!

About 1g active carbs per stickº

skewersclose

* Any kind of unsweetened yoghurt works great. As always, check the label. Some yoghurts more carbs than others, and although not all of the nutrition from the marinade actually makes it into the meat, you should still try to keep the carb count low.

** Freshly ground cumin has so much more flavour than the powdered stuff. If you can, grind the cumin seeds yourself. It only takes a minute.

º While the marinade contains roughly 15.1g of carbohydrates, little of that transfers to the meat. The carb count for the veges and paprika I used was 7.1g total, but this would of course vary depending on the size of your vegetables. The nutritional value of the sticks also varies based on how they are assembled. As a result, the carb count for this recipe is an estimate only.