Grilled Chicken and Vegetable Skewers

Prep Time: 10 min	Cook Time: 12 min
Total Time: 22 min	Servings: 1

Introduction

Experience a burst of vibrant flavors with our Grilled Chicken and Vegetable Skewers recipe, featuring succulent chicken breast, colorful bell peppers, zucchini, and onion. This delightful dish offers a symphony of textures and tastes, perfect for a summer barbecue or a healthy, family-friendly dinner. Packed with lean protein and essential nutrients, these skewers are an ideal choice for a balanced meal that's as satisfying as it is nutritious.

Health Benefits

1. Lean Protein Source: Chicken breast provides lean protein that supports muscle health and promotes satiety.

2. Vegetable Powerhouse: Bell peppers, zucchini, and onions offer an array of essential vitamins, minerals, and fiber, contributing to overall health and well-being.

3. Low-Carb Meal: This recipe focuses on protein and vegetables, making it a low-carb option suitable for various dietary preferences and needs.

4. Antioxidant-Rich Ingredients: Vegetables like bell peppers and zucchini contain antioxidants, which help combat inflammation and promote overall wellness.

   
   

Ingredients

• 4 oz chicken breast, cubed

• ½ bell pepper, cubed

• ½ zucchini, sliced into rounds

• ¼ onion, cubed

• 1 tablespoon olive oil

• Salt and pepper to taste

Optional Additions

• 1 teaspoon garlic powder or 2 cloves garlic, minced

• 1 teaspoon dried herbs (e.g., thyme, rosemary, oregano)

• 1 teaspoon smoked paprika or chili powder

• 1 tablespoon fresh lemon juice

• 1 cup cherry tomatoes, whole

• ½ cup mushrooms, halved

• 1 tablespoon soy sauce or coconut aminos

• 1 tablespoon balsamic vinegar

• 1 tablespoon fresh herbs (e.g., parsley, basil), chopped

Cooking Instructions

Prepare the Ingredients:

1. Cut the chicken breast into even cubes, approximately 1-inch in size.

2. Cube the bell pepper and onion, and slice the zucchini into rounds. If using, halve the cherry tomatoes and mushrooms. Mince garlic if using fresh.

Thread the Skewers:

1. If using wooden skewers, soak them in water for 10-15 minutes to prevent burning.

2. Alternate threading the chicken, bell pepper, zucchini, and onion onto the skewers. If using, add cherry tomatoes and mushrooms to the skewers as well. Ensure each skewer has a balanced variety of ingredients.

Prepare the Marinade and Seasoning:

1. In a small bowl, combine the olive oil, salt, pepper, and any additional seasonings like garlic powder, dried herbs, or smoked paprika. Add lemon juice or soy sauce if using.

2. Brush the skewers generously with the olive oil mixture to coat all sides.

Preheat the Grill:

Preheat the grill to medium-high heat, around 375°F to 400°F (190°C to 200°C). Make sure the grates are clean and lightly oiled to prevent sticking.

Grill the Skewers:

Place the skewers on the preheated grill. Grill for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred. The internal temperature of the chicken should reach 165°F (74°C).

Finish and Serve:

1. Remove the skewers from the grill and let them rest for a few minutes. If desired, drizzle with balsamic vinegar and sprinkle with fresh herbs before serving.

2. Serve immediately with a side salad or grain for a complete meal.

Serving Suggestions

1. Serve with a side of quinoa or brown rice: For added fiber and complex carbohydrates, making the meal more filling.

   
   

2. Pair with a Greek or mixed green salad: For additional vegetables and a refreshing complement.

   
   

3. Enjoy with a dollop of tzatziki or hummus: For a creamy and flavorful dip that enhances the taste.

Tips

• Adjust the marinade based on your taste preferences and dietary needs, such as swapping soy sauce for coconut aminos or using different herbs and spices.

  
  

• To ensure even cooking, cut the chicken and vegetables into similarly-sized pieces, and avoid overcrowding the skewers.

  
  

• If you don't have access to a grill, you can use a grill pan on the stove or cook the skewers in the oven under the broiler.

  
  

• Monitor the cooking process closely, as cooking times may vary depending on the size of your chicken and vegetable pieces.

  
  

• For a vegetarian version, replace chicken with tofu or a plant-based meat alternative, adjusting cooking times accordingly.

  
  

Nutritional Facts

Calories	Protein	Fat	Carbs	Fiber	Net Carbs
300 kcal	28g	16g	8g	3g	5g