Nothing quite says Father’s Day like a backyard barbecue. Whether he’s the one grilling or you’re treating him, this recipe for grilled chicken and vegetable kabobs is savory, sweet and fun to make.
Filled with protein, vitamin C, vitamin A and fiber, these kabobs are both good for you and delicious. And bonus – they’re anything but boring! Add chili powder, smoked paprika, onion powder, garlic powder, cumin, brown sugar and salt for some extra kick.
Got time to make extra? Heat up leftovers and add lettuce for a flavorful salad that can be enjoyed the next day.
Grilled Chicken And Vegetable Kebabs
Get the full recipe instructions.
Yield: 6 servings
Ingredients:
1 teaspoon chili powder
1 teaspoon smoked paprika
2 teaspoons onion powder
2 teaspoons garlic powder
2 teaspoons cumin
2 teaspoons brown sugar, packed
1/4 teaspoon salt
1 pound chicken breast, cut into 12 pieces
1 medium red onion, cut into 12 large pieces
1 green bell pepper, stem and seeds removed, cut into 12 pieces
1 yellow bell pepper, stem and seeds removed, cut into 12 pieces
12 grape tomatoes
12 chunks of pineapple
Vegetable cooking spray
BBQ sauce:
8-ounce can no-salt-added tomato sauce
1/4 cup apple cider vinegar
2 Tablespoons brown sugar
1 Tablespoon Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon chili powder
Directions:
Preheat oven to 400º F or heat grill to medium-high heat. If using wood skewers, soak them in water for 30 minutes to prevent them from burning.
In a small bowl, combine chili powder, smoked paprika, onion powder, garlic powder, cumin, brown sugar, and salt. Place chicken pieces in a bowl, and red onion, bell peppers, tomatoes, and pineapple in a separate bowl. Add half the spice mix to each bowl and mix to coat the chicken and the vegetable pieces. Allow to sit for 10-20 minutes while you make the BBQ sauce.
Place a medium saucepan over medium heat and add all sauce ingredients, stirring to combine. Bring to a boil, then reduce heat and simmer for 5-10 minutes. Remove from heat and set aside.
Using 6 long skewers, spear vegetable pieces and chicken until everything has been used (2 pieces of each item on each skewer). Divide the sauce, placing half in a small bowl and setting the other half aside. Using a pastry brush, coat each skewer with sauce. Make sure to use up or discard any sauce that was in contact with the brush that touched the raw chicken.
Coat grill or pan with vegetable oil spray, and place skewers on it. Cook in oven or on grill until chicken reaches an internal temperature of 165º F, about 20 minutes. When done, use a clean brush to coat skewers with remaining sauce. Serve warm, using any extra sauce for dipping.
Nutrition information per serving: 204 calories; 2.5 grams fat; 0.5 grams; 55 mg cholesterol; 204 mg sodium; 25 grams carbohydrates; 4 grams fiber; 20 grams protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
