Recipe: Chicken Parmesan on a Stick

I get a lot of questions about healthy nutrition and meals for kids. This seems to be a growing concern for a lot of parents and with two small children of my own at home, I can relate. I thought today I would share one of our favorite kid-friendly recipes. It involves using 'dip dip' so the kids LOVE it and I love it for its nutrient value that it brings to the table. I got this recipe from Cooking Light September/October 2009.

Ingredients:

• 1 to 1 1/2 lb boneless, skinless chicken breast
• 1 1/4 cup plain kefir
• 2 tbsp low-fat sour cream
• 2 tsp fresh thyme leaves, chopped
• 1 tbsp chives, minced
• 2 tbsp Parmesan cheese, freshly grated
• 1 small clove garlic, minced and smashed to paste
• 1/4 tsp fresh ground black pepper
• olive oil cooking spray
• 2 cups whole grape tomatoes or small cherry tomatoes
• 1 large bell pepper, any color cut into 1 inch pieces
• 4 ounce part skim fresh mozarella cheese, cut into 1/4 inch cubes
• 32 4 inch skewers or 16 full size skewers cut in half

Directions

1. Slice chicken into 2 inch strips and marinate in 1 cup kefir for about 30 minutes in the fridge.

2. Mix remaining 1/4 cup kefir with sour cream, thyme, chives, Parmesan, garlic and black pepper in a small mixing bowl. Refrigerate, covered, for at least 30 minutes for flavors to meld together.

3. Lightly mist a grill pan or outdoor grill with cooking spray and preheat to medium high. If chicken is marinating remove strips from marinade and discard kefir. Cook chicken fro 3 minutes each side until cooked through. Let chicken cool slightly before skewering 1 piece per stick.

4. Build additional skewers with tomatoes, bell pepper and mozzarella, using 2 of each per stick. Wrap skewers in plastic wrap or pack in airtight container. Scoop 2 tbsp Parmesan dip into a small portable condiment cup for dipping chicken and vegetables.

Nutrition per serving ( 6 chicken skewers, 2 vegetable-cheese skewers, 2 tbsp dip) calories: 370, total fat: 13g, sat fat: 4 g, carbs: 12g, fiber: 3 g, sugars: 8 g, protein: 48g, sodium: 370mg, cholesterol: 115mg.

This recipe was adapted by Melissa Gerharter and originally posted on AnnArbor.com on Jan. 12, 2010.