Tuscan-Style Grilled Chicken Kebabs

  • Serves: 4; 2 kebabs (3 ounces chicken and 1/2 cup vegetables) and 1/2 cup brown rice per serving


Description

These grilled chicken-and-vegetable kebabs feature the flavors of sunny Tuscany -- lemon, rosemary, garlic, and oregano.

Ingredients

1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
2 teaspoons olive oil
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1/4 teaspoon crushed red pepper flakes
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 16 cubes
16 whole button or cremini mushrooms (about 1/2 ounce each), ends trimmed
1 medium green bell pepper, cut into 16 pieces
16 cherry tomatoes
Cooking spray
1/2 cup uncooked instant brown rice
1 cup fat-free, low-sodium chicken broth
1/4 cup dry-packed sun-dried tomatoes, cut into 1/4-inch squares

Cooking Instructions

In a medium nonmetallic bowl, stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes. Add the chicken, stirring to coat. Cover and refrigerate for at least 15 minutes. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes.

Soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Preheat the grill on medium high.

Drain the chicken and discard the marinade. Alternately thread the chicken, mushrooms, bell pepper, and tomatoes on the skewers. Lightly spray all sides with cooking spray.

In a medium saucepan, bring the broth and tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. Remove from the heat and let stand for about 5 minutes. Fluff with a fork.

Meanwhile, grill the kebabs for 2 to 3 minutes on each side (8 to 12 minutes total), or until the chicken is no longer pink in the center and the vegetables are tender. Serve with the rice on the side.
 

Cook's Tip

These grilled chicken-and-vegetable kebabs feature the flavors of sunny Tuscany—lemon, rosemary, garlic, and oregano. Serve them with brown rice studded with sun-dried tomatoes for a rustic and satisfying dinner.



Nutritional Analysis
Per serving
Calories Per Serving
213
Total Fat
2.5 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
0.5 g
Cholesterol
66 mg
Sodium
16 g
Carbohydrates
16 mg
Fiber
3 g
Sugar
4 g
Protein
31 g

Dietary Exchanges


1/2 starch, 1 vegetable, 3 very lean meat




This recipe is brought to you by the American Heart Association’s Food Certification Program. Recipe copyright © 2008 American Heart Association.  For more information heart-healthy grocery shopping, visit heartcheckmark.org.