May 20, 2014 | Issue 505

Memorial Day Kebabs

Cypriot Chicken Kebabs

Fire up the barbecue and step your grilling game up a notch with these healthy chicken kebabs. Paired with fresh summer produce like zucchini, red bell pepper and cherry tomatoes, these colorful skewers are full of nutrition and flavor. The secret is all about the combination of simple marinade and eastern Mediterranean mint dressing. Serve with a simple garden salad and lots of outdoor fun.

Makes 4 servings.

Per serving: 200 calories, 8 g total fat (<1 g saturated fat), 10 g carbohydrate, 
21 g protein, 3 g dietary fiber, 105 mg sodium.

Kebabs

  • 12 oz. chicken breast, boneless, skinless, cut into 12 even pieces
  • 1 zucchini, cut into 8 slices
  • 1 medium red bell pepper, cut into 8 pieces
  • 8 cherry tomatoes

Marinade

  • 1 Tbsp. extra virgin olive oil
  • 2 Tbsp. apple cider vinegar
  • 1 tsp. Dijon mustard (spicy brown may be substituted)
  • 1/2 tsp. dried oregano
  • 2 cloves garlic minced
  • 2 Tbsp. fresh parsley, chopped
  • Salt and freshly ground black pepper to taste
  

Dressing

  • 12 fresh mint leaves
  • 1 cup frozen peas, cooked
  • 1 Tbsp. extra virgin olive oil
  • 1 clove garlic, minced
  • 1/4 tsp. cumin
  • Juice of one lemon

*An alternative cooking method is to pre-heat oven to 400 degrees. Place skewers on shallow baking dish on center rack. Bake 10 minutes. Baste and turn over, baste and bake for additional 10-15 minutes or until chicken is cooked through.

Directions

  1. Whisk together marinade ingredients and set aside 1 tablespoon for basting later. In shallow dish, cover chicken with marinade until well coated. Cover and marinate in refrigerator for at least 2 hours.
  2. Using four kabob skewers, arrange 3 pieces of chicken and 2 pieces each of zucchini, pepper and tomatoes per skewer. For easier grilling, start and end each skewer with chicken.
  3. Coat grill lightly with oil to prevent sticking. Place skewers on medium-hot grill. Turn frequently and brush with reserved marinade. Cook for 18-25 minutes or until juices run clean. Cooking time will depend on size of chicken pieces and temperature. *
  4. In meantime, for dressing, place ingredients in food processor or blender. Puree and set aside.
  5. After removing kabobs from grill, let stand 5 minutes. Serve with dressing on side.

       

Grocery list

Chicken breast, boneless, skinless
Zucchini
Red bell pepper
Cherry tomatoes
Olive oil
Apple cider vinegar
Dijon mustard 
Oregano
Garlic
Parsley
Salt and freshly ground black pepper
Mint leaves
Frozen peas
Cumin
Lemon juice

You might also like

Grill Smart This Season

Cancer-Fighting Summer Travel Tips

Recipe Extra:
Mixed Greens with Blueberries and Feta

Did You Know?

For good health, what you grill matters. Diets high in red and processed meats are linked to an increased risk for colorectal cancer. Choose plenty of veggies to accompany fish and chicken.

HOW YOU CAN HELP

We need your help to advance cancer research, reduce America's cancer risk, and assist cancer patients and survivors.