Chicken and Vegetable Kebabs

Chicken and Vegetable Kebabs

Marinated chunks of chicken, grilled with peppers, onions, and mushrooms.

Many different types of skewered, marinated meats (sometimes fish) and vegetables are eaten throughout the Middle East. This version features chicken.

3 servings
Marinade 4 h
Preparation 10 min

Cooking 10 min

260 calories per serving 


Ingredients

2 cloves garlic, crushed    
1 shallots, finely chopped   40 g
2 tbsp olive oil   30 mL
2 tbsp lemon juice, freshly squeezed   3/4 lemon
2 tsp dried oregano   2 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 chicken breasts, boneless, skinless, cut into cubes   300 g
1 1/2 yellow or red sweet peppers, cut into 2 cm squares   300 g
1 onions, cut into segments   200 g
18 button (white) mushrooms, whole or cut in half   260 g
15 mini-tomatoes (cherry, miniature or grape)   1 cup
1/2 tbsp olive oil, for the grill   8 mL

Before you start

Metal skewers are needed for cooking.

Method

Marinate

  1. Cut the chicken into cubes and set aside.
  2. Crush the garlic and finely chop the shallot, then put them in a shallow dish. Stir in the olive oil and lemon juice, add the oregano, salt, and pepper, then place the chicken cubes into the dish and mix well. Cover the dish with plastic wrap and let marinate for several hours, or overnight, in the refrigerator.

Broil or grill outdoors

  1. Prepare the vegetables : Seed the peppers, then cut them into 2 cm squares; Cut the onion into small segments; Leave the mushrooms whole, if similar in size as the rest, otherwise, cut them in half. Alternate the meat and vegetable pieces onto metal skewers. Thread the tomatoes onto separate skewers.
  2. Cook the kebabs and tomatoes on an oiled hot grill or under the broiler, turning them occasionally and basting with oil. The tomatoes will be ready in about 5 min, the kebabs in about 10 min.
  3. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

11 g

16 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

55 mg

Sodium

60 mg

2 %

Carbohydrate

16 g

5 %

Fibre

3 g

12 %

Sugars

7 g

Protein

26 g

Vitamin A

25 %

Vitamin C

160 %

Calcium

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Fibre, Folacin, Iron, Vitamin B1, Vitamin B12
Good source of :
Copper, Magnesium, Manganese, Vitamin E, Vitamin K, Zinc
Excellent source of :
Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B2, Vitamin B6, Vitamin C

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Barbecue/Broil/Grill | Marinate | Middle Eastern

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