Everybody’s Cooking Out! Grill Healthy with Chicken Kabobs
July 29, 2016
By Kay MacInnis, Registered Dietitian with Providence Health
Seems like it has really been a hotter-than-normal summer! This is the time for cooking on the grill. It doesn’t heat up the kitchen and there’s little cleanup, which I love!
You can cook everything on the grill with just a little planning. That’s the hard part – the planning.
One strategy is to plan a weekly menu and stick to it. Write it out, and use it to plan your shopping list. If you have healthy foods in the refrigerator and in the cabinets, it is so much easier to cook healthy.
Your menu might include a different salad each evening and a lean protein to cook on the grill. You can also prepare other vegetables on the grill. I love the kabob idea – a little protein, and lots of veggies of your choice!
• 1 tsp. grated lemon zest
• 2 Tbsp. fresh lime juice
• 1 Tbsp. fresh, chopped rosemary
• 2 tsp. olive oil
• 2 clove fresh garlic, minced
• 1 tsp. dried oregano, crumbled
• 1/4 tsp. crushed red pepper flakes
• 1 lb. boneless, skinless, chicken breast, cubed
• 16 whole button or cremini mushrooms
• 1 medium bell pepper, cut into 16 pieces
• Fresh zucchini, sliced into ¼-inch cubes
• non-stick cooking spray
• Stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes.
• Add the chicken, stirring to coat.
• Cover and refrigerate for at least 1 hour. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes.
• Soak wooden skewers for at least 10 minutes in cold water to keep them from charring.
• Alternate chicken and vegetables on skewers. (Tip: microwave fresh vegetables for 2-3 minutes to help soften.)
• Grill the kebabs for 2 to 3 minutes on each side (8-12 minutes total), or until the chicken is no longer pink in the center and the vegetables are tender.
Nutrition Information: 213 Calories, 2.5 grams fat, 66 mg. cholesterol, 16 mg. sodium, 16 grams carbohydrate, 31 grams protein.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.