Grilled chicken and veggie skewers are a delightful and healthy option for any meal. They are easy to prepare, versatile, and packed with nutrients. Whether you’re hosting a barbecue or looking for a quick weeknight dinner, these skewers are sure to impress. Let’s dive into the detailed recipe, nutritional facts, and health benefits of this delicious dish.
Recipe
Ingredients:
- 1 pound boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 zucchini, sliced into 1/2-inch rounds
- 1 red onion, cut into 1-inch pieces
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Marinate the Chicken: In a large bowl, combine olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper. Add the chicken pieces and toss to coat. Cover and refrigerate for at least 30 minutes, or up to 2 hours.
- Prepare the Vegetables: While the chicken is marinating, prepare the vegetables by cutting them into uniform pieces.
- Assemble the Skewers: Thread the marinated chicken and vegetables onto skewers, alternating between chicken and different vegetables.
- Grill the Skewers: Preheat the grill to medium-high heat. Place the skewers on the grill and cook for about 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred.
- Serve: Remove the skewers from the grill and garnish with chopped fresh parsley. Serve hot.
Nutritional Facts (per serving, approximately):
- Calories: 250
- Protein: 25g
- Carbohydrates: 10g
- Dietary Fiber: 3g
- Sugars: 5g
- Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 75mg
- Sodium: 300mg
- Potassium: 700mg
- Vitamin A: 30% of the Daily Value (DV)
- Vitamin C: 100% of the DV
- Calcium: 5% of the DV
- Iron: 10% of the DV
Health Benefits
- High in Protein: Chicken is an excellent source of lean protein, which is essential for muscle repair and growth.
- Rich in Vitamins and Minerals: The variety of vegetables in these skewers provides a wealth of vitamins and minerals, including vitamin A, vitamin C, potassium, and iron, which support overall health.
- Low in Calories: This dish is relatively low in calories, making it a great option for those looking to maintain or lose weight.
- Antioxidant Properties: The vegetables, especially bell peppers and tomatoes, are rich in antioxidants, which help protect the body against free radicals and reduce inflammation.
- Heart Health: The olive oil used in the marinade is a source of healthy monounsaturated fats, which can help reduce bad cholesterol levels and support heart health.
Grilled Chicken Salad with Avocado Dressing: A Delicious and Nutritious Delight
Grilled chicken and veggie skewers are not only a tasty and convenient meal but also a powerhouse of nutrition. Enjoy them as a main course or as part of a larger spread, and relish the health benefits they bring to your table!