Low Sodium Cooking: Chicken Kabobs with Tzatziki Sauce

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Cindy Kleckner

Hypertension cookbok photo

In the US today about 68 million people are living with high blood pressure (hypertension). It’s a serious condition that can lead to coronary heart disease, kidney failure, heart failure, stroke and other health problems.

Two leading deaths related to high blood pressure include heart disease and stroke. The good news? There are lifestyle changes that can help including the DASH Diet (Dietary Approaches to Stop Hypertension) and low sodium cooking.

In this video, culinary expert and registered dietitian nutritionist Cindy Kleckner demonstrates another simple recipe from her book co-authored with Rosanne Rust – Hypertension Cookbook For DummiesLow Sodium Cooking: Chicken Kabobs with Tzatziki Sauce. Recipe follows the video.

Chicken Kabobs with Tzatziki Sauce – low sodium cooking 

Ingredients:
3 cups plain Greek yogurt, divided

3 garlic cloves, 1 minced and 2 crushed

3 Tbsp lemon juice, divided

1 Tbsp plus 1 tsp fresh dill, chopped

½ tsp oregano

1 tsp tarragon

1 tsp parsley

Freshly ground pepper

4 large chicken breasts, boneless and skinless

Lemon wedges for garnish

Instructions:

  1. For the tzatziki sauce, combine 1½ cups yogurt, the minced garlic, 1½ tbsp. lemon juice, 1 tbsp of the dill and the cucumber.  Mix well, cover, and refrigerate for a few hours to develop flavors.
  2. For the marinade, combine the remaining 1½ cups yogurt, the crushed garlic, 1½ tbsp. lemon juice, the remaining 1 tsp dill and the oregano, tarragon, parsley, and pepper in a large bowl.  Set aside.
  3. Cut the chicken into 2-inch cubes.  Reserve ½ cup marinade.  Toss the chicken with the remaining marinade in a shallow glass baking dish, cover and refrigerate for 1-2 hours.
  4. Preheat the grill to medium-high.  Brush the hot grill with oil to prevent the chicken from sticking.  Thread the chicken onto skewers and grill for 8-10 minute.  Turn and baste with the reserved marinade during grilling until the chicken is browned and thoroughly cooked.  Do not overcook.
  5. Serve with tzatziki sauce and the lemon wedges.

Yield:  4 servings

Each serving:  245 calories  42g protein  3g fat  1g sat fat  130mg sodium  1g dietary fiber

Source:  Hypertension Cookbook For Dummies, December 2012, John Wiley & Sons, Inc.

low sodium cooking


Photo credits: pixabay.com and neilyonnutrition.com

Jennifer “Neily” Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach
https://NeilyonNutrition.com
@JenniferNeily Twitter | @NeilyonNutrition Instagram


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1 Comment

  1. mofiz uddin

    Health science is a field that is discussed a lot lately but people are still confused about the true application and meaning of this field. Health as we all know is a very complex word and it starts from growth of your body, systems of your body and it goes all the way to processing your thoughts. All of these things are included in human health and it is a very wide subject to study but when you attach the word science with it then the meaning of this phrase changes to some extent. The scope of health science is limited yet very comprehensive. Health science is a more general term and it can be categorized in two types. You can either study human health and work towards making it better or you can just study the nutritional intake in health science.

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