These weekly recipes have been well received so far, so for now I’m going to keep posting them. I originally posted this recipe in July 2011 on my health & fitness blog.
I love grilled food – the fact that it’s good for me is just a bonus! In an attempt to jazz up our meals a little, while still making food that Bruce can recognize (still can’t get him to try quinoa… I’m working on it though!), I decided to try chicken kebabs.
A little marinated chicken, a few veggies brushed with olive oil and seasoning salt, and a grill. End result? Yummy!
6-8 oz boneless, skinless chicken breast
2 tbsp white wine vinegar
2 tbsp olive oil
1 tbsp minced garlic
2 tbsp fresh basil
1 tbsp fresh fennel
1-2 tsp seasoning salt
1-2 tbsp olive oil olive oil
Assorted vegetables, including mushrooms, grape tomatoes, baby potatoes, zucchini, etc.
Prepare the marinade by mixing the vinegar, olive oil, garlic, basil and fennel. Cube the chicken into 1″ cubes, and place in a ziploc bag to marinate. Pour the marinade over the chicken and mix well. Marinate the chicken for 30 minutes to 6 hours, depending how strong you want the flavour.
If using baby potatoes, steam for about 10-15 minutes, until almost cooked.
Cut the vegetables into pieces big enough to put on the skewers (1″-2″). Toss lightly in olive oil and seasoning salt.
If using wooden skewers, soak well before adding meat and vegetables. I used metal skewers. Alternate meat and vegetables on the skewers.
Grill over medium heat for 12-15 minutes, until chicken is cooked through.
I served them with a side of roasted vegetables – you can never have too many veggies, after all!
These turned out super good, I especially liked the marinade – zingy!
Nutritional data (based 4 servings, 2 skewers each):
Protein: 18 grams
Carbs: 17 grams
Fats: 6 grams
A rough cost estimate breaks out like this:
Olive Oil: $.25
Per serving: $1.12
This made a nice summer meal, and would be great with most vegetables. The chicken could be substituted with beef, pork, shrimp or tofu, too!