Salmon or Chicken Kebabs with Creamy Tzatziki Sauce
From the American Heart Association...
Serves 4 | 40 min | 240 Calories | 112 mg Sodium | $4.04 Per Serving
Simple Cooking with Heart offers this Mediterranean recipe is an easy yet super flavorful way to get more fish into your day.
Salmon or Chicken Kebabs
1 lb. salmon cut into 1"x1" inch pieces, skinless, cut into 1-inch cubes, all visible fat discarded OR
1 lb. boneless, skinless chicken breast, all visible fat discarded, cut into 1-inch cubes
4 tsp. extra virgin olive oil
1/2 tsp. fresh oregano OR
1/4 tsp. dried oregano
1 clove fresh garlic, minced OR
1/2 tsp. jarred, minced garlic
1 tsp. fresh or jarred lemon juice (half of a lemon)
1/4 tsp. lemon zest
1 small bell pepper (any color), cut into 1-inch pieces
1 small red onion, cut into 1-inch pieces
2 cup mushrooms, halved
8 wooden skewers
Creamy Tzatziki Sauce
1 cup fat-free, plain Greek yogurt
3/4 tsp. fresh or jarred lemon juice
1 tsp. fresh, coarsely chopped dill (or 1/4 teaspoon dried )
1 tsp. fresh oregano, finely chopped OR
1/2 tsp. dried oregano
1/3 cup cucumber (1/2 cucumber), diced
1/4 tsp. honey
1/4 tsp. black pepper
1.Whisk together 2 teaspoons olive oil, oregano, garlic, lemon juice and zest. Add salmon or chicken and let marinate for about 10 minutes.
2.To make tzatziki sauce, stir together yogurt, lemon juice and zest, dill, oregano, cucumber, honey and pepper.
3.Toss vegetables in remaining olive oil and assemble each skewer with 3 pieces of salmon, alternating between vegetables.
4.Heat grill-pan or sauté pan. Over medium heat, add skewers to pan, cover loosely with foil. You may have to cook in two batches of 4 skewers. Cook 2-3 minutes on each side.
5.Serve immediately with a dollop of tzatziki sauce.
Safety Tips: If using wooden skewers be sure to soak the skewers in cold water for about 30 minutes prior to grilling to make sure they don't burn.
Get the Kids Involved: Assembling skewers and making tzatziki sauce are safe and fun steps to involve kids in the cooking process.
Nutritional AnalysisPer serving
Calories Per Serving240
Total Fat10.0 g
Saturated Fat1.5 g
Trans Fat0.0 g
Polyunsaturated Fat1.5 g
Monounsaturated Fat5.0 g