Ingredients

1 cup plain nonfat or low-fat yogurt
3 tablespoons soy sauce
2 teaspoons curry powder
4 cloves garlic, minced
1 1/2-inch piece peeled fresh ginger
2 pounds skinless chicken breast, cut into 1-inch chunks
Cherry tomatoes, pepper chunks, onion wedges, Japanese eggplant slices, zucchini slices, mushrooms, to taste

Place yogurt, soy sauce, curry powder, garlic and ginger in a blender or food processor; puree. Place with chicken chunks in a glass bowl or resealable plastic bag; marinate at least 2 hours or as long as overnight in refrigerator.
Place chicken pieces on skewers, alternating with vegetables; grill or broil with medium heat for about 7 to 10 minutes per side, or until cooked through. Serve over rice with Cucumber Mint Raita or Chutney Raita (recipes follow). Makes 6 servings.
Nutrition information per serving: 274 cal., 41 g pro., 23 g carbo., 3 g fat, 5 g fiber, 88 mg chol., 647 mg sodium.

Cucumber Mint Raita

1 cup plain nonfat yogurt
3/4 cup seeded and finely diced English cucumber or hot house cucumber
1 1/2 tablespoons finely shredded or chopped mint
2 teaspoons honey
Pinch cumin
Pinch salt
Pinch ground red pepper
Pinch ground cinnamon
Pinch ground cloves

Stir together all ingredients in a medium bowl; adjust flavors to taste. Makes 1 1/2 cups.
Nutrition information per 2-tablespoon serving: 13 cal., 1 g pro., 0 g fat, 3 g carbo., 0 g fiber, 0.4 mg chol., 36 mg sodium.

Chutney Raita

1 cup plain nonfat yogurt
2 tablespoons finely chopped chutney
3 tablespoons finely chopped cilantro
1 tablespoon finely chopped fresh mint

Directions

Stir together all ingredients in a medium bowl. Makes 1 cup.

Nutrition information per 2-tablespoon serving: 19 cal., 1 g pro., 4 g carbo., 0 g fat, 0.6 mg chol., 27 mg sodium.