Updated: May 23, 2018
Say hello to grilling season! As Memorial Day gets closer, grilling becomes more popular. Using the grill is a great, healthy way to cook lean meats, vegetables, and fruits. For your Memorial Day BBQ this year, try these healthy Chicken Veggie Kabobs.
The benefit of making kabobs is you can make it your own creation. Survey the crowd for vegetable, fruit, or meat preferences. Just make sure to chop in 1-inch cubes or 1/2 inch slices to avoid food falling off skewers. Here are some examples of common grilling choices:
Vegetables: Squash, zucchini, peppers, onions, potatoes (bake in oven before adding to skewer, this includes sweet potatoes), eggplant, mushrooms
Fruit: Pineapple, cantaloupe, melon, apple, tomato, plantain, peaches, banana, plums, apricots, watermelon
Meat: Shrimp, chicken, beef (lean choices such as "loin" or "round" cuts)
Try some fun combinations such as:
-Chicken, pineapple, and onions
-Shrimp, peppers, zucchini, onions, and tomato
-Beef, potato, and peppers
Top this meal with brown rice, quinoa, or barley, or add a hearty whole grain roll on the side, and you have a complete meal.
Serving Size: 1 kabob
1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
1 cup light or homemade Italian dressing
1/4 cup olive oil
1 teaspoon garlic salt
1/2 teaspoon dried rosemary, crushed
1 medium zucchini, cut into 1/2-inch slices
1 yellow summer squash, cut into 1/2-inch slices
2 medium red onions, quartered
1 medium sweet red bell pepper, cut into 1-inch pieces
2 cups cherry tomatoes
In a small resealable plastic bag, combine chicken and 1/2 cup salad dressing. Seal bag and turn to coat; refrigerate for 15 minutes. Meanwhile, in a large resealable plastic bag, combine the oil, garlic salt and rosemary; add vegetables. Seal bag toss to coat.
Drain and discard marinades. On eight metal or soaked wooden skewers, alternately thread chicken and vegetables.
Grill kabobs, uncovered, over medium-hot heat for 12-15 minutes or until juices run clear, turning and basting occasionally with remaining salad dressing.
Per 1 kabob: 223 calories, 15g fat (2g saturated fat), 32mg cholesterol, 585mg sodium, 9g carbohydrate, 6g sugars, 2g fiber, 13g protein.