Recipe: Chicken or tofu skewers Shish Taouk

Ingredients

• 400g chicken or 454g firm tofu
• 2 medium cucumbers, diced (or 3 if making the recipe for 6 servings)
• 200g feta cheese, diced
• 2 tablespoons coarsely chopped parsley
• 4-6 servings of rice

Marinade

• ¾ cup plain Greek yogurt
• 4 tablespoons fresh lemon juice
• 1 tablespoon of tomato paste
• 1 tablespoon olive oil
• 4 cloves of garlic, finely chopped
• ½ teaspoon dried oregano
• ½ teaspoon paprika
• ¼ teaspoon dried thyme
• ¼ teaspoon pepper

Dressing

• 1 tablespoon olive oil
• 1 tablespoon garlic mayonnaise
• 1 tablespoon of maple syrup
• 1-2 garlic cloves finely chopped
• 1 tablespoon finely chopped fresh parsley

Steps

1. Cut the chicken into large cubes and/or break up the tofu into large pieces with your fingers. Reserve in a large airtight bag. If you are making chicken and tofu, use different bags.
2. In a bowl, combine all the marinade ingredients and pour over the chicken and/or tofu. Marinate in the refrigerator for at least an hour, or overnight.
3. Meanwhile, combine dressing ingredients in medium bowl. Add the cucumber, feta and the rest of the parsley and mix well.
4. When the chicken/tofu has marinated enough, form skewers and place them on a baking sheet lined with parchment paper. Bake for 15-18 minutes or until the chicken is no longer pink or the tofu is golden brown. Flip the skewers halfway through cooking. Serve over rice with cucumber salad and tzatziki sauce.

Nutrition Facts (per serving)

Chicken and ½ cup rice (depending on whether the recipe is divided into 4 or 6 servings)

• Calories: 508-385
• Proteins: 41-28.5g
• Carbohydrates: 34-32g
• Lipids: 23-15g

Tofu and ½ cup of rice (depending on whether the recipe is divided into 4 or 6 servings)

• Calories: 550-410
• Protein: 39-27g
• Carbohydrates: 39-35g
• Lipids: 8-19g

Tips

• Dip the skewer sticks before assembling them in water to prevent them from burning.
• Avoid wasting the rest of the can of tomato paste by placing it in ice cream containers and freezing it all. Then store the frozen tomato paste cubes in an airtight bag in the freezer so you can easily have a small amount for your next recipe.
• If you have leftovers for dinner the next day or if you simply want to vary the recipe, do not hesitate to serve everything in pita breads with salad, tomatoes, pickled turnips or any other condiment of your choice.

Par : Joanie Séguin, Dt. P.
Nutristionniste, Clinique de médecine sportive AXiO

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