Mini Greek Chicken Kabobs
Warm-weather months provide a great atmosphere for healthy cooking (and subsequently dining) al fresco. Grilling is a great way to infuse flavor into meals without risking calories and sacrificing nutrition.
With this recipe, enjoy a little taste of the Mediterranean with Greek Chicken Kabobs. As always, remember to practice safe preparation and grilling practices. Enjoy!
For the marinade:
1 1/2 tbsp. canola oil
1/2 tsp lemon zest
2 tbsp. fresh lemon juice
1 1/2 tsp Worcestershire sauce
1 1/2 tsp dried oregano leaves
1/2 tsp dried dill
1 medium garlic clove, minced
1/8 tsp dried pepper flakes
1/4 tsp salt
For the kabobs:
Canola oil cooking spray
4 chicken breast tenders (8 oz. total), rinsed and patted dry, cut crosswise into small chunks
1/2 small green bell pepper, cut into 16 cubes
16 grape cherry tomatoes
1 small yellow squash, quartered lengthwise and cut into 16 pieces
16 bamboo skewers (6-in. each)
1. Combine marinade ingredients in a quart-sized resealable plastic bag, seal tightly, and toss back and forth until well blended. Remove 2 tablespoons mixture, place in a small bowl, and set aside. Add chicken pieces to bag with the remaining marinade, seal tightly, and toss back and forth to coat completely. Refrigerate 1 hour, turning occasionally.
2. Coat grill rack with cooking spray and preheat grill to medium-high heat.
3. Remove chicken from marinade and discard marinade. Thread piece of chicken and each vegetable per skewer in this order: pepper, chicken, tomato, and squash. Repeat with remaining skewers.
4. Place skewers on a grill rack and cook 5 minutes or until chicken is no longer pink in center and juices run clear, turning frequently and being careful not to overcook. Remove from grill and brush reserved 2 tablespoons marinade evenly over all. Serve warm.
Serves eight. Each serving is two kabobs and provides: 90 calories, 6 g total fat, (0 g saturated fat, 0 g trans fat), 10 mg cholesterol, 190 mg sodium, 7 g carbohydrate, 1 g fiber, 1 g sugar, 5 g protein.
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