Grilled Chicken Skewers with Roasted Pepper Salad
ingredients
16 (8-inch) wooden skewers, soaked in a pan of warm water for 1 hour, then drained. Use 2 skewers to thread chicken for each kabob
Chicken
1 lb. boneless, skinless chicken breasts, cut into 1 1/4-inch cubes
2 Tbsp. olive oil
2 Tbsp. lemon juice
3 garlic cloves, minced
1/2 tsp. dried oregano
1/2 tsp. dried basil
Salt and pepper to taste
Salad
1 1/2 cups sliced jarred roasted red peppers (drain any liquid from the jar)
1 small red onion, diced
2 Tbsp. olive oil
2 tsp. lemon juice
1 tsp. red wine vinegar
1 garlic clove, minced
Salt and pepper to taste
preparation
Makes 6 servings
Preparation time: 30 minutes
Marinating time: 2 to 3 hours or overnight
Cooking time: 8 to 10 minutes
1. In a medium bowl, combine all the ingredients for the chicken except the skewers. Cover and refrigerate for 2 to 3 hours or overnight.
2. Remove the chicken from the marinade and discard. Heat an outdoor grill with a rack coated with cooking spray about 6 inches from the heat source. Set the heat to medium high. Thread chicken pieces, about 4 on each skewer. Grill the skewers directly on the rack, turning with long handled tongs (be sure to wear elbow-length oven mitts) for a total of 4 to 5 minutes per side or until chicken is no longer pink. With the tongs, remove the chicken from the grill, add to a plate and set aside.
3. Combine all the ingredients for the roasted pepper salad and serve alongside the chicken skewers.
nutrition
Serving Size: about
2.5 oz. chicken, 1/4 cup salad
Vegetable Exchanges: 1
Very Lean Meat Exchanges: 2
Fat Exchanges: 1.5
Amount Per Serving
Calories: 165
Calories From Fat: 79
Total Fat: 9 grams
Saturated Fat: 1.4
grams
Cholesterol: 44
milligrams
Sodium: 118
milligrams (without added salt)
Total Carbohydrate: 4
grams
Dietary Fiber: 1
gram
Sugars: 3 grams
Protein: 17 grams
