Cilantro Cumin Yogurt Marinade

Cilantro Cumin Yogurt Marinade
Try this marinade for beef tip or chicken breast kabobs.

Servings: 12

• 1 medium onion, grated (retain juice)
• 2 cups plain nonfat yogurt
• 2 tablespoons finely chopped cilantro
• 1 teaspoon ground cumin
• 1/2 teaspoon fresh ground black pepper
• 3 pounds of extra lean sirloin tip or boneless, skinless chicken breasts cut in 2 inch cubes

Add meat to yogurt mixture and cover and refrigerate. Remember, do not exceed recommended times. Alternate on skewers with your favorite veggies - mushrooms, quartered onion wedges and sweet bell peppers. Grill or broil for 3 minutes on each side for beef or 2 minutes for chicken. Add salt to taste. Enjoy!

Marinate beef for 6 hours, turning once or twice. Marinate chicken for no more than 4 hours. DO NOT EXCEED recommended time as the meat will toughen as the acid actually "cooks" the protein.

Absorption rate will vary with different meats. This analysis is based on a rate of 100% for a serving of 8 and will be less than stated in actual use.

Chicken without Added Vegetables - Per Serving: 150 Calories; 2g Fat (9.6% calories from fat); trace Saturated Fat; 29g Protein; 4g Carbohydrate; trace Dietary Fiber; 67mg Cholesterol; 103mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.

Lean Beef Sirloin Tip without Added Vegetables - Per Serving: 173 Calories; 5g Fat (27.6% calories from fat); 2g Saturated Fat; 26g Protein; 4g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 100mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.