Grilled marinated chicken kebabs with vegetables
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 259.9
- Total Fat: 8.4 g
- Cholesterol: 68.4 mg
- Sodium: 533.0 mg
- Total Carbs: 8.5 g
- Dietary Fiber: 1.0 g
- Protein: 29.2 g
View full nutritional breakdown of Grilled marinated chicken kebabs with vegetables calories by ingredient
Introduction
This dish is easy to prepare and is low in calories and fat.The marinade is a family recipe that was passed down from my grandfather.
This dish is easy to prepare and is low in calories and fat.
The marinade is a family recipe that was passed down from my grandfather.
Number of Servings: 2
Ingredients
-
4 wooden skewers (soaked for 2 hours in water)
For the kebabs:
1 chicken breast cut into 1- 1.5 inch cubes (Remove all excess chicken fat with a knife)
1 red or orange bell pepper cut into 1 inch pieces
1 small onion cut into 1 inch pieces (separate onion layers)
4 mushrooms whole (optional)
Other vegetable/fruit options: zucchini, pineapple, eggplant, etc.
For the marinade/basting:
1 T olive oil
1 T Soy sauce (low sodium)
1/4 C dry sherry wine
1-2 cloves of fresh garlic (minced finely)
Directions
Prepare your wooden skewer sticks by soaking them in a bath of room temperature water for up to 4 hours. This will prevent them from burning on the grill. (If you have metal skewers, there is no need to soak)
Pre-heat your grill (outdoor BBQ is best) to Medium High heat 10 minutes before actual cook time.
For the skewers:
Start with an onion slice or two at the bottom to secure the weight, then next add chicken, pepper, onion, chicken, mushroom, chicken, onion, pepper, onion. Alternating meat and vegetable until you have the skewer half full to 3/4 full (do not fill it completely or it may break on the grill with excess weight).
Put completed skewers into a deep dish (like a casserole pan) into the fridge until just before cooking.
For the Marinade:
Mix all 4 ingredients into a bowl and whisk to incorporate. You may reduce the soy sauce if watching your sodium. Pour marinade over completed skewers and turn or baste every 15 minutes for up to 4 hours in the fridge.
To Grill:
Place just the skewers directly onto a medium high grill, basting every 3-5 minutes and with each turn. Cook until chicken is done (170-180 F degrees internal temperature). Vegetables will be slightly charred. Should take approximately 3-4 minutes each side (x4).
If you basted during the cook time, this will keep the meat and vegetables moist.
****However, make sure to baste your last time no sooner than 5 minutes until done, as the marinade needs time to cook off (since it was sitting in the raw chicken).
Serve with your favorite salad, or brown rice and it's a great tasting meal that happens to be healthy.
Number of Servings: 2
Recipe submitted by SparkPeople user KAINESMUM.
Pre-heat your grill (outdoor BBQ is best) to Medium High heat 10 minutes before actual cook time.
For the skewers:
Start with an onion slice or two at the bottom to secure the weight, then next add chicken, pepper, onion, chicken, mushroom, chicken, onion, pepper, onion. Alternating meat and vegetable until you have the skewer half full to 3/4 full (do not fill it completely or it may break on the grill with excess weight).
Put completed skewers into a deep dish (like a casserole pan) into the fridge until just before cooking.
For the Marinade:
Mix all 4 ingredients into a bowl and whisk to incorporate. You may reduce the soy sauce if watching your sodium. Pour marinade over completed skewers and turn or baste every 15 minutes for up to 4 hours in the fridge.
To Grill:
Place just the skewers directly onto a medium high grill, basting every 3-5 minutes and with each turn. Cook until chicken is done (170-180 F degrees internal temperature). Vegetables will be slightly charred. Should take approximately 3-4 minutes each side (x4).
If you basted during the cook time, this will keep the meat and vegetables moist.
****However, make sure to baste your last time no sooner than 5 minutes until done, as the marinade needs time to cook off (since it was sitting in the raw chicken).
Serve with your favorite salad, or brown rice and it's a great tasting meal that happens to be healthy.
Number of Servings: 2
Recipe submitted by SparkPeople user KAINESMUM.
Member Ratings For This Recipe
-
DIVINE_CHAOS
