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Ingredients

Directions

  1. 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.
  2. 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
  3. 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.
  4. 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.
  5. 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.

Additional Tips

2 kebabs (3 ounces chicken and 1/2 cup vegetables) and 1/2 cup brown rice per serving

Nutritional Info

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 mg
Carbohydrates
16 g
Fiber
3 g
Sugars
4 g
Protein
31 g
Dietary Exchanges

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

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