Mediterranean Kebabs
Serves 6 | Prep Time 20 min, plus 1 hr for marinating | Cook Time 10 min
In the United States, we never think of yogurt as a marinade for meat, but for the Turks and their neighbors, using it for that purpose is second nature. Folks throughout the Eastern Mediterranean (and notably Turkey’s neighbor Cyprus) are renowned for longevity, and also big fans of yogurt. Is there a connection? Perhaps. Aside from yogurt’s ability to support digestion and tummy wellness, the acids in yogurt tenderize meat and protect it from the formation of carcinogens during high heat cooking, particularly over an open flame. Here’s where marinades come to the rescue. In addition to tasting great, they can decrease the formation of heat-related chemicals by a whopping 95 percent. So marinate early and often (especially when grilling).
Instructions
Put the yogurt, a pinch of salt, onion, lemon juice, lemon zest, oregano, garlic, cumin, cinnamon, cayenne, and 2 tablespoons of the olive oil in a nonreactive bowl and whisk until well combined. Add chicken and stir gently until evenly coated. Cover and refrigerate for 1 hour. If using wooden skewers for the kebabs, soak them in water for at least 30 minutes before grilling. Preheat an outdoor grill or a grill pan to medium-high heat. Remove the chicken from the marinade and wipe off the excess marinade with paper towels. Thread the chicken onto metal or soaked wood skewers, using 6 cubes of chicken per skewer. Put the skewers on a rimmed baking sheet and sprinkle with salt and pepper. Discard any leftover marinade. Oil the grate or grill pan with 1 tablespoon of grapeseed oil. Put the skewers on the grill and cook until an instant-read thermometer register 155°F, about 5 minutes per side. Serve topped with the Yogurt Tahini Sauce and Parsley Mint Drizzle.
VARIATION: Drizzle with Pomegranate Glaze or pomegranate molasses, homemade or store-bought and omit the. You can substitute organic lamb for the chicken; for medium rare, cook the lamb until instant-read thermometer registers 145°F, about 10 minutes altogether. If you don’t have any skewers on hand, cook the chicken on the grill or under the broiler in larger pieces, or leave the chicken breasts intact and grill, broil, or bake them whole. (Instructions for broiling and baking follow.) To broil, brush the assembled skewers with 1 tablespoon of olive oil, then sprinkle with salt and pepper. Put the skewers on a generously oiled broiler pan or on a generously oiled wire rack atop a large, rimmed baking sheet. Broil turning once, until an instant-read thermometer registers 155°F, about 5 minutes per side. To bake, preheat the oven to 425°F. Arrange the assembled skewers on a large, rimmed nonstick baking sheet in a single layer. Bake, turning once, until an instant-read thermometer registers 155°F, about 10 minutes altogether.
COOK’S NOTES: To make it easier to cut the chicken, put it in the freezer for a few minutes as you prepare the marinade; this will firm it up.
LIVE LONG AND PROSPER: Yogurt has been a revered food in many cultures for centuries, due to its potential gut-healing properties. Strains of yogurt-mediated bacteria have been shown to improve the immune response, critical in fighting everything from cancer to infections such as pneumonia. In clinical studies, regular yogurt consumption improved the ratio of good cholesterol (HDL) to bad cholesterol (LDL), lowered rates of yeast infections, and increased weight loss in obese test subjects who ate yogurt versus those who consumed an identical number of calories from other sources. Perhaps most impressively, a yogurt-rich diet was shown to decrease the five-year mortality rate among extremely elderly people by 38 percent.
STORAGE: Store in an airtight container in the refrigerator for up to 5 days.
PER SERVING: Calories: 190; Total Fat: 10.5 g (2.5 g saturated, 7 g monounsaturated); Carbohydrates: 4.5 g; Protein: 20 g; Fiber: 1 g; Sodium: 102 mg
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Ingredients
1 cup organic plain yogurt or goat’s milk yogurt
Sea salt
1/2 cup grated onion
2 tablespoons freshly squeezed lemon juice
1 teaspoon lemon zest
1 1/2 teaspoons chopped fresh oregano, or 3/4 teaspoon dried
2 teaspoons minced garlic
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne
2 tablespoons extra-virgin olive oil
4 organic skinless, boneless chicken breasts, cut into 1-inch cubes
Freshly ground black pepper
Grapeseed oil, for the grill
6 tablespoons Yogurt Tahini Sauce, for garnish
6 tablespoons Parsley Mint Drizzle, for garnish