Yogurt Marinated Chicken Kebabs with Israeli Couscous Recipe

Yogurt Marinated Chicken Kebabs with Israeli Couscous

Total Time: 45 Minutes
Servings: 4

Ingredients:

  • 1 1/2 cups plain low-fat yogurt, divided
  • 2 teaspoons garam masala (see Notes)
  • 1 teaspoon Madras curry powder
  • 2 garlic cloves, minced
  • 1 tablespoon plus 1 tsp. salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 1 1/2 pounds boned, skinned chicken breast, cut into 1 1/2-in. pieces
  • 1/3 cup crumbled feta cheese
  • 3 tablespoons minced red onion
  • 1 teaspoon finely shredded fresh lemon zest
  • 2 tablespoons chopped fresh mint, divided
  • 1 1/2 cups Israeli couscous (see Notes)
  • 2 teaspoons olive oil
  • 2 medium red bell peppers, seeded and cut into 1 1/2-in. pieces
  • Four 8-in. skewers

Procedure:

  1. Combine 1 cup yogurt, garam masala, curry powder, garlic, 1 tsp. salt, and pepper in a large resealable plastic bag. Add chicken, seal bag, and shake to coat. Let marinate 20 minutes at room temperature.
  2. In a small bowl, stir together remaining 1/2 cup yogurt, the feta, onion, lemon zest, and 1 tbsp. mint; set aside.
  3. Bring 2 qts. water to a boil and add 1 tbsp. salt. Add couscous and cook until tender, 12 to 15 minutes. Drain, return to pot, and add olive oil. Cover to keep warm.
  4. Thread chicken and bell pepper onto metal skewers and discard marinade. Preheat a gas or charcoal grill to medium-high (you can hold your hand 1 to 2 in. above cooking grate only 3 to 4 seconds). Grill kebabs, turning once, until chicken is browned and cooked through, about 10 minutes. Pile couscous on a platter, sprinkle with remaining 1 tbsp. mint, and arrange kebabs around it. Serve with yogurt-feta sauce.

Layered Fruit Smoothie Recipe

Layered Fruit Smoothie Recipe

Servings: 2 (serving size: 2 cups)

Ingredients:

  • 1 mango (peeled, pitted, and coarsely chopped)
  • 1 1/4 cups plain low-fat yogurt
  • 4 tablespoons honey
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon freshly grated lime zest
  • 1 banana (peeled, and chopped)
  • 10 medium strawberries (washed, and hulled)
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon freshly grated lemon zest

Procedure:

  1. In a blender, whirl the mango; 3/4 cup plain low-fat yogurt; 2 tablespoons honey; the fresh lime juice; 2 ice cubes; and the freshly grated lime zest until smooth. Divide mango-lime smoothie between 2 straight-sided glasses and set aside.
  2. Rinse blender, then whirl the banana; the strawberries; 1/2 cup plain low-fat yogurt; 2 tablespoons honey; the fresh lemon juice; 2 ice cubes; and the freshly grated lemon zest until smooth.
  3. Layer banana-strawberry smoothie onto mango smoothie, gently spooning mixture around inside edge of each glass to create a clean horizontal line.
  4. Note: Nutritional analysis is per smoothie.

Peanut Butter with Banana and Flax Smoothies Recipe

Peanut Butter, Banana, and Flax Smoothies

Servings: 2 (serving size: about 3/4 cup)

Ingredients:

  • 1/2 cup 1% low-fat milk
  • 1/2 cup vanilla fat-free yogurt
  • 2 tablespoons ground golden flaxseed
  • 1 tablespoon creamy peanut butter
  • 1 teaspoon honey
  • 1/4 teaspoon vanilla extract
  • 1 ripe banana, sliced

Procedure:

  1. Place all ingredients in a blender; process until smooth.
  2. Serve.

Vanilla Honey and Nut Smoothie Recipe

Vanilla Honey and Nut Smoothie

Servings: 3 (serving size: 1 cup)

Ingredients:

  • 2 cups vanilla low-fat frozen yogurt
  • 1/2 cup vanilla soy milk
  • 1/2 cup fat-free milk
  • 1/3 cup cubed soft silken tofu
  • 1 tablespoon creamy peanut butter
  • 1 tablespoon honey
  • 1 tablespoon ground flaxseed (optional)

Procedure:

  1. Combine the first 6 ingredients in a blender; process until smooth.
  2. Sprinkle with flaxseed, if desired.
  3. Serve.

Banana Cream Pie Smoothie Recipe

Banana Cream Pie Smoothie

Servings: 2 (serving size: 1 cup)

Ingredients:

  • 1 cup sliced ripe banana (about 1 large)
  • 1 cup vanilla low-fat yogurt
  • 1/2 cup 1% low-fat milk
  • 2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
  • 1 tablespoon nonfat dry milk
  • 1/2 teaspoon vanilla extract
  • 3 ice cubes (about 1/4 cup)
  • Graham cracker crumbs

Procedure:

  1. Arrange banana slices in a single layer on a baking sheet, and freeze until firm (about 1 hour).
  2. Place frozen banana and remaining ingredients in a blender. Process until smooth. Sprinkle with graham cracker crumbs. Serve immediately.

Note: Freeze and store extra bananas in zip-top plastic bags so you can whip up this smoothie in a flash.


Yogurt and Fruit Smoothie Recipe

Yogurt-Fruit Smoothie

Servings: 5 cups (serving size: 1 cup)

Ingredients:

  • 2 cups fat-free milk
  • 1 (8-ounce) container vanilla low-fat yogurt
  • 1/2 cup thawed pineapple-orange juice concentrate
  • 2 cups frozen strawberries
  • 1 banana, coarsely chopped

Procedure:

  1. Process all ingredients in a blender until smooth, stopping to scrape down sides.
  2. Serve immediately.

Nutritional Information
Amount per serving


Raita Indian Yogurt and Cucumber Condiment Recipe

Raita Indian Yogurt and Cucumber Condiment

Servings: 8 (serving size: 1/3 cup)

Ingredients:

  • 1 English cucumber, coarsely shredded (about 2 cups)
  • 1 teaspoon kosher salt
  • 2 cups whole-milk yogurt
  • 1/2 cup finely chopped red onion
  • 1/4 cup coarsely chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon freshly ground black pepper
  • Dash of ground nutmeg
  • Dash of ground cinnamon
  • Dash of ground cardamom

Procedure:

  1. Place cucumber in a colander, and sprinkle with salt. Toss well; drain for 30 minutes.
  2. Rinse with cold water; drain. Place cucumber on several layers of paper towels; cover with additional paper towels.
  3. Let stand 5 minutes, pressing down occasionally. Combine the cucumber, yogurt, and remaining ingredients.

Quick Lamb Kofta with Harissa Yogurt Sauce Recipe

Quick Lamb Kofta with Harissa Yogurt Sauce Recipe

Preparation Time: 20 Minutes
Servings: 4 (serving size: 3 patties, about 1/4 cup sauce, and about 1/3 cup rice)

Ingredients:
Rice:

  • 1 (3 1/2-ounce) bag boil-in-bag jasmine rice
  • 1 teaspoon saffron threads
  • 2 tablespoons thinly sliced green onions

Kofta:

  • 2 tablespoons minced fresh cilantro
  • 2 tablespoons grated fresh onion
  • 2 tablespoons 2% Greek-style plain yogurt
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 2 teaspoons bottled minced garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 pound lean ground lamb
  • Cooking spray

Sauce:

  • 1/2 cup 2% Greek-style plain yogurt
  • 1/4 cup chopped bottled roasted red bell pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 2 teaspoons bottled minced garlic
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt

Procedure:

  1. To prepare rice, cook boil-in-bag jasmine rice and saffron in boiling water according to package directions.
  2. Drain; fluff rice with a fork. Sprinkle with green onions.
  3. While rice cooks, prepare kofta. Combine cilantro and next 9 ingredients (through lamb); shape into 12 oblong patties.
  4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  5. Add patties to pan; cook 10 minutes or until done, turning occasionally to brown on all sides.
  6. While kofta cooks, prepare sauce. Combine 1/2 cup yogurt and remaining ingredients.
  7. Serve sauce with kofta and rice.

Herbed Greek Chicken Salad Recipe

Herbed Greek Chicken Salad

Herbed Greek Chicken Salad

Servings: 4

Ingredients:

  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 3/4 teaspoon black pepper, divided
  • 1/2 teaspoon salt, divided
  • Cooking spray
  • 1 pound skinless, boneless chicken breast, cut into 1-inch cubes
  • 5 teaspoons fresh lemon juice, divided
  • 1 cup plain fat-free yogurt
  • 2 teaspoons tahini (sesame-seed paste)
  • 1 teaspoon bottled minced garlic
  • 8 cups chopped romaine lettuce
  • 1 cup peeled chopped English cucumber
  • 1 cup grape tomatoes, halved
  • 6 pitted kalamata olives, halved
  • 1/4 cup (1 ounce) crumbled feta cheese

Procedure:

  1. Combine oregano, garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a bowl.
  2. Heat a nonstick skillet over medium-high heat.
  3. Coat pan with cooking spray. Add chicken and spice mixture; sauté until chicken is done.
  4. Drizzle with 1 tablespoon juice; stir. Remove from pan.
  5. Combine remaining 2 teaspoons juice, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, yogurt, tahini, and garlic in a small bowl; stir well.
  6. Combine lettuce, cucumber, tomatoes, and olives.
  7. Place 2 1/2 cups of lettuce mixture on each of 4 plates.
  8. Top each serving with 1/2 cup chicken mixture and 1 tablespoon cheese.
  9. Drizzle each serving with 3 tablespoons yogurt mixture.

Super fast Kofte Recipe

Superfast Kofte

Ingredients:

  • 1/2 cup prechopped white onion
  • 1/3 cup dry breadcrumbs
  • 1/4 cup chopped fresh mint
  • 2 tablespoons tomato paste
  • 1 teaspoon bottled minced garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground red pepper
  • 1/8 teaspoon ground allspice
  • 1 pound lean ground round
  • 1 large egg white, lightly beaten
  • Cooking spray
  • 8 (1/4-inch-thick) slices plum tomato (about 2 tomatoes)
  • 4 (6-inch) pitas, split
  • 1/4 cup plain yogurt

Procedure:

  1. Preheat broiler.
  2. Combine first 12 ingredients in a large bowl; stir until just combined.
  3. Divide mixture into 8 equal portions; shape each portion into a (2-inch) patty. Place patties on a jelly-roll pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness.
  4. Place 1 tomato slice and 1 patty in each pita half; top each half with 1 1/2 teaspoons yogurt.
  5. serve.

Chicken Souvlaki Recipe

Chicken Souvlaki

Servings: 4 (serving size: 2 stuffed pita halves)

Ingredients:

  • 1/2 cup (2 ounces) crumbled feta cheese
  • 1/2 cup plain Greek-style yogurt
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon extravirgin olive oil, divided
  • 1 1/4 teaspoons bottled minced garlic, divided
  • 1/2 teaspoon dried oregano
  • 2 cups sliced roasted skinless, boneless chicken breast
  • 4 (6-inch) pitas, cut in half
  • 1 cup shredded iceberg lettuce
  • 1/2 cup chopped peeled cucumber
  • 1/2 cup chopped plum tomato
  • 1/4 cup thinly sliced red onion

Procedure:

  1. Combine feta cheese, yogurt, dill, 1 teaspoon oil, and 1/4 teaspoon garlic in a small bowl, stirring well.
  2. Heat remaining 2 teaspoons olive oil in a large skillet over medium-high heat.
  3. Add remaining 1 teaspoon garlic and oregano to pan, and sauté for 20 seconds.
  4. Add chicken, and cook for 2 minutes or until thoroughly heated.
  5. Place 1/4 cup chicken mixture in each pita half, and top with 2 tablespoons yogurt mixture, 2 tablespoons shredded lettuce, 1 tablespoon cucumber, and 1 tablespoon tomato.
  6. Divide onion evenly among pitas. Enjoy

Falafel Recipe

Falafel Recipe

Preparation Time: 15 minutes
Cooking Time: 1 hour, 45 minutes
Total Time: 2 hours

Ingredients:

  • 1 pound (about 2 cups) dry chickpeas/garbanzo beans
  • 1 small onion, roughly chopped
  • 1/4 cup chopped fresh parsley
  • 3-5 cloves garlic (I prefer roasted)
  • 1 1/2 tbsp flour
  • 1 3/4 tsp salt
  • 2 tsp cumin
  • 1 tsp ground coriander
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper
  • Pinch of ground cardamom
  • Vegetable oil for frying (grapeseed, canola, and peanut oil work well)

You will also need

  • Food processor, skillet

Procedure:

  1. Pour the chickpeas into a large bowl and cover them by about 3 inches of cold water. Let them soak overnight. They will double in size as they soak – you will have between 4 and 5 cups of beans after soaking.
  2. Drain and rinse the garbanzo beans well. Pour them into your food processor along with the chopped onion, garlic cloves, parsley, flour, salt, cumin, ground coriander, black pepper, cayenne pepper, and cardamom.
  3. Pulse all ingredients together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides. Process till the mixture is somewhere between the texture of couscous and a paste. You want the mixture to hold together, and a more paste-like consistency will help with that… but don’t overprocess, you don’t want it turning into hummus.
  4. Once the mixture reaches the desired consistency, pour it out into a bowl and use a fork to stir; this will make the texture more even throughout. Remove any large chickpea chunks that the processor missed.
  5. Cover the bowl with plastic wrap and refrigerate for 1-2 hours. Note: Some people like to add baking soda to the mix to lighten up the texture inside of the falafel balls. I don’t usually add it, since the falafel is generally pretty fluffy on its own. If you would like to add it, dissolve 2 tsp of baking soda in 1 tbsp of water and mix it into the falafel mixture after it has been refrigerated.
  6. Fill a skillet with vegetable oil to a depth of 1 ½ inches. I prefer to use cooking oil with a high smoke point, like grapeseed. Heat the oil slowly over medium heat. Meanwhile, form falafel mixture into round balls or slider-shaped patties using wet hands or a falafel scoop. I usually use about 2 tbsp of mixture per falafel. You can make them smaller or larger depending on your personal preference. The balls will stick together loosely at first, but will bind nicely once they begin to fry. Note: if the balls won’t hold together, place the mixture back in the processor again and continue processing to make it more paste-like. Keep in mind that the balls will be delicate at first; if you can get them into the hot oil, they will bind together and stick. If they still won’t hold together, you can try adding 2-3 tbsp of flour to the mixture. If they still won’t hold, add 1-2 eggs to the mix. This should fix any issues you are having.
  7. Before frying my first batch of falafel, I like to fry a test one in the center of the pan. If the oil is at the right temperature, it will take 2-3 minutes per side to brown (5-6 minutes total). If it browns faster than that, your oil is too hot and your falafels will not be fully cooked in the center. Cool the oil down slightly and try again.
  8. When the oil is at the right temperature, fry the falafels in batches of 5-6 at a time till golden brown on both sides.Once the falafels are fried, remove them from the oil using a slotted spoon.
  9. Let them drain on paper towels. Serve the falafels fresh and hot; they go best with a plate of hummus and topped with creamy tahini sauce

Serving Suggestion: Falafel can be served as an appetizer with hummus and tahini, or as a main course. Stuff pita bread with falafel, lettuce, tomatoes, tahini, salt and pepper. As an alternative, falafel can be formed into patties and served like a burger.