Superbowl Chicken Skewers

Superbowl Chicken Skewers

This healthy recipe makeover cuts the amount of saturated fat and added sugar found in most traditional chicken wings. Serve alongside a colorful veggie platter for a super, cancer-fighting spread.

CAL/SERV :

280

PREP TIME :

1 HOUR 10 MINS

YIELDS :

6 SERVINGS

COOK TIME:

15 MINS

INGREDIENTS

Skewers

  • 2/3 cup low-sodium chicken broth
  • 1/3 cup lite coconut milk
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 Tbsp. ginger, minced
  • 1 garlic clove, minced
  • 2 tsp. brown sugar
  • 1 tsp. lime juice
  • Dash of cayenne pepper (optional)
  • 1 lb. boneless, skinless chicken tenders
  • Green onions, coarsely chopped (for garnish)

Peanut Dipping Sauce

  • 1/2 cup natural peanut butter
  • 2 Tbsp. reduced sodium soy sauce
  • 1/4 cup low-sodium chicken broth
  • 1 Tbsp. brown sugar
  • 1 Tbsp. ginger, minced
  • 2 cloves garlic, minced
  • 1 Tbsp. lime juice
  • Crushed red pepper flakes (to taste)

INSTRUCTIONS
  1. Combine first 8 ingredients. Add chicken tenders (to coat), cover and refrigerate for an hour. Soak wood skewers in water for at least 15 minutes before grilling. Thread 1 chicken tender on each skewer and discard the extra marinade.
  2. Cook the chicken on a grill or nonstick pan (coat with cooking spray) over medium-high heat for about 3 minutes per side, until fully cooked through.
  3. Make peanut sauce by combining all ingredients in a food processor and mix until smooth. Serve immediately with chicken skewers, and garnish with green onions.

Nutrition (per serving):

280 calories, 14 g total fat (2 g. saturated fat), 9 g carbohydrate, 29 g protein, 1 g dietary fiber, 400 mg sodium.

 Courtesy of American Institute for Cancer Research