2 lbs. chicken breast meat, trimmed of visible fat
1 large onion cut into 1/2-inch chunks – optional
1 to 2 peppers, red or green cut into 1/2-inch chunks – optional
8 10- to 12-inch metal or bamboo
1 onion, chopped
1/2 tablespoon extra virgin olive oil
1/4 cup lemon juice
1/2 cup white wine
2 cloves garlic, minced or pressed
1 tablespoon leaf oregano
1 teaspoon thyme
1/4 teaspoon salt
freshly ground pepper to taste
2 bay leaves
Cut meat into 1-inch cubes and set aside.
Mix all marinade ingredients together in a large nonmetallic bowl or container. Add meat to marinade and marinate 1 to 4 hours.
Thread 6 or 8 pieces of meat on each alternating with onions and peppers if desired.
Place meat skewers on grill for 3 to 6 minutes on each side or in a shallow pan and broil for 3 to 6 minutes per side. Meat should be lightly browned on the outside. Before serving; squeeze a little fresh lemon juice over meat, sprinkle with a bit of oregano and serve with Tsatziki Sauce on the side. Fresh heated low fat Greek Style pita bread also goes well with this dish.
Yield: 8 servings each of 1 skewer meat and 1 skewer vegetables at approximately 180 calories; 7 grams total fat; 5 grams saturated fat; 74 milligrams cholesterol; 2 grams carbohydrate; 0.7 gram dietary fiber; 26 grams protein; 170 milligrams sodium.
Compare traditional at 218 calories and 14 grams total fat
Mix all ingredients together in small bowl, cover and chill until ready to serve. The Tsatziki Sauce can be served at room temperature right after it’s made. But, it is better if you make it a day in advance and let it chill in the refrigerator allowing the flavors to blend together.
Yield 1 ½ cups of 4 1/3 cup servings each at approximately 48 calories; 1.2 grams total fat; 0.2 gram saturated fat; 1 milligram cholesterol; 6.5 grams carbohydrate; 0.7 gram dietary fiber; 3.4 grams protein; 39 milligrams sodium.
Compare traditional at 105 calories and 9 grams total fat for same size serving