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Kabobs are a healthy and fun meal the whole family can enjoy eating. Kids can be involved in making the kabobs which creates a wonderful opportunity for teaching and bonding over healthy food. The options for ingredients are endless so be creative and have fun.
Skewer up some tasty treats by following these tips:
- Space it out. When cooking with metal skewers, it is best to space out your meat and/or veggies to increase cooking time since the metal heats up faster. However, with wooden skewers it is better to allow your ingredients to touch slightly to reduce the amount of wood exposed and prevent burning.
- Soak in advance. Soak wooden skewers for at least 10 minutes prior to cooking to prevent them from burning. This will allow them to gain some moisture and be less likely to catch fire.
- Experiment. Try various flavor combinations when making marinades to spice up your meal. From spicy paprika to warm cumin or zesty ginger. A quick, pre-made option is marinating in Italian dressing for bold flavor in seconds. Try these delicious combinations:
- Curry Base: Cumin, coriander, ginger, turmeric, cayenne, and olive oil
- Chinese Five Spice: Anise seed, fennel seed, cinnamon, whole cloves, whole peppercorn and olive oil
- Stick with lean meats and load up on the veggies. To save on the calories and fat, choose poultry, fish, or seafood as your protein source. If you are vegetarian or vegan, test out some extra firm tofu. Have the kids put together veggie skewers with a rainbow of colors for great flavor, filling fiber, and beneficial nutrients.
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Servings: 6 Skewers
Ingredients:
Teriyaki Sauce:
¼ Cup ~ Low-Sodium Soy Sauce
¼ Cup ~ White Wine
¼ Cup ~ Water
3 Tbsp. ~ Brown Sugar
1 tsp. ~ White Vinegar
2 tsp. ~ Fresh Ginger, chopped
2 Each ~ Garlic Cloves, pressed or finely chopped
Kabobs:
2 ½ Pounds ~ Chicken Breasts, boneless skinless
½ Each ~ Onion, cut into wedges
1 tsp. ~ Black pepper
2 Tbsp. ~ Extra Virgin Olive Oil
Preparation:
1. Make the Teriyaki sauce: Combine all ingredients into a small saucepan, bring to a boil and simmer 5 minutes. Let cool for 10 minutes.
2. Marinate the chicken: Cut the chicken breast into 4 pieces and place in a bowl. 3. Pour on the Teriyaki sauce, cover, and let sit for at least 3 hours in the fridge.
4. Put 6 or 7 pieces of chicken on each skewer, separating each chunk with a piece or two of onion.
5. Arrange the skewers on a plate. Pour half of the remaining Teriyaki sauce over the chicken and grind black pepper over the kabobs. Drizzle with olive oil.
6. Grill the Kabobs: Once the grill is hot, grill the kabobs for about 3 minutes on each side until they are cooked all the way through. Add additional Teriyaki sauce for more flavor.
Serving Size: 1 Kabob
Nutrition Information per Serving: 295 calories, 7 gm fat, 11.5 gm carbohydrates, 44 gm protein, 481 mg sodium, 0.5 gm fiber
All Recipes adapted by EVOLUTION's Registered Dietitians from public-domain or copyright-free recipes.
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EVOLUTION Nutrition Counseling by Dietitians
P: 401-396-9331 F: 401-396-9369
Email us at info@evolutionRD.com.    This e-mail is provided for general educational purposes only and is not intended to constitute medical advice or counseling. If you have, or suspect that you have a medical problem contact your healthcare provider promptly. |
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