A little honey goes a long way: Honey Chicken Kabobs
April 21, 2017
By Kay MacInnis, Registered Dietitian
How does honey fit into our efforts to control blood sugar?
It’s often thought to be a healthier sweetener because it is more natural and less processed than many others. Actually, it is sweeter than table sugar, but you may find you use less because of that fact.
On average, a teaspoon of honey has about 21 Calories and about 5.8 grams carbohydrate, while an equal volume of sugar has 16 Calories and 4.2 grams of carbohydrate. (Remember, it takes 3 teaspoons to make 1 tablespoon – so do the math!)
So honey should be used sparingly if you are worried about blood sugar control. It is the total amount of carbohydrate intake that influences your blood sugar levels, according to the American Diabetes Association. The quantity of carbohydrate is more important than the quality.
If you like the taste of honey, use it mindfully. A small amount can go a long way and provide a nice flavor addition!
Honey Chicken Kabobs
- 1 large yellow, red or green pepper
- 1 large onion
- 10 medium mushrooms
- 2 chicken breasts, bone and skin removed
- 1 tbsp. olive oil
- 1 tbsp. honey
- Juice of 1/2 lemon
- Soak 10 wooden skewers in water for 30 minutes, to avoid burning them.
- Mix olive oil, honey, and lemon juice well.
- Cut chicken breasts into cubes and marinate with the olive oil mixture, for 3-4 hours.
- Cut peppers and onions into cubes.
- Alternate peppers, onions, mushrooms and chicken on skewers in any order.
- Place on grill and cook until thoroughly done – about 15 minutes.
Nutrition Information (per 2 skewers): 202 Calories, 6 grams fat, 58.5 mg. cholesterol, 55 mg. sodium, 14.7 grams carbohydrate, 24 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.