Eat Well Recipe: Chicken and Vegetable Kebabs

 

Chicken and Vegetable Kebabs

Chicken and Vegetable Kebabs


These colourful, smoky skewers are a fantastic way to enjoy lean protein paired with an abundance of antioxidant-rich vegetables. Grilling brings out the natural sweetness of the bell peppers, zucchini, and red onions while imparting a delicious char that makes for a wholesome, heart-smart meal.


Ingredients

  • 1 lb boneless, skinless chicken breasts, cut into bite-sized chunks (lean protein)
  • 1 medium zucchini, sliced into thick rounds
  • 1 large bell pepper (red or yellow), cut into bite-sized squares
  • 1 red onion, cut into chunks
  • 8 wooden or metal skewers (if using wooden skewers, soak them in water for 30 minutes beforehand)
  • Marinade & Baste:

Instructions & Method

  1. Whisk the Marinade: In a large mixing bowl, combine the extra-virgin olive oil, lemon juice, minced garlic, oregano, smoked paprika, sea salt, and black pepper.
  2. Marinate the Chicken and Veggies: Add the chicken chunks and chopped vegetables (zucchini, bell peppers, and red onion) into the bowl with the marinade. Toss thoroughly to coat everything evenly. Let it marinate in the refrigerator for at least 20 to 30 minutes.
  3. Assemble the Kebabs: Thread the marinated chicken and vegetables alternately onto the skewers, packing them snugly but not too tightly so they cook evenly.
  4. Grill to Perfection: Preheat an outdoor grill or a grill pan over medium-high heat. Place the kebabs on the grill and cook for 10 to 12 minutes, turning every 3 to 4 minutes, until the chicken is cooked through (internal temperature reaches 165°F / 74°C) and the vegetables are tender with nice char marks.
  5. Serve: Remove from the grill, let rest for a few minutes, and serve warm with an extra squeeze of fresh lemon juice.

Tips for Success & Heart Health

  • Opt for Lean Protein: Using skinless chicken breast provides high-quality lean protein that helps build and repair muscle tissue while keeping saturated fat intake low to protect cardiovascular health.
  • Load Up on Colourful Antioxidants: Incorporating a variety of brightly coloured vegetables like red bell peppers and zucchini delivers essential vitamins, minerals, and carotenoids that combat cellular inflammation.
  • Incorporate Healthy Cooking Fats: Using extra-virgin olive oil for the marinade supplies beneficial monounsaturated fatty acids that support healthy cholesterol profiles.
  • Keep Sodium in Check: Enhance flavour naturally using fresh garlic, herbs, citrus juice, and smoked paprika rather than excess salt, helping to maintain healthy blood pressure levels.


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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
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