Imagine a deliciously seasoned grilled chicken and vegetable skewer, perfectly cooked and bursting with flavor. This TLC Diet recipe combines lean protein, vibrant veggies, and heart-healthy ingredients to create a dish that’s both nutritious and satisfying. Whether you’re looking to lose weight, improve your cholesterol levels, or simply make healthier choices, these skewers are a fantastic option. Get ready to be dazzled by the tantalizing taste and simplicity of this recipe that will leave you craving for more.
Ingredients
Chicken breast
Start by gathering fresh chicken breast for this delicious grilled skewers recipe. Chicken breast is lean meat that is low in fat and high in protein, making it an excellent choice for a healthy meal.
Assorted vegetables
To add a burst of color, flavor, and nutrients to your skewers, choose a variety of colorful vegetables. Some great options include bell peppers, onions, zucchini, cherry tomatoes, and mushrooms. You can mix and match vegetables based on your preferences and what you have on hand.
Olive oil
Olive oil not only adds a delightful flavor to the skewers but also helps prevent the ingredients from sticking to the grill. Choose extra virgin olive oil for its rich flavor and health benefits.
Garlic powder
Garlic powder is a convenient way to infuse the skewers with a fantastic garlic taste. This pantry staple adds depth of flavor without the need for mincing fresh garlic cloves.
Onion powder
Similar to garlic powder, onion powder adds a savory element to the marinade. It enhances the overall taste of the skewers without the need for chopping up onions.
Dried oregano
Dried oregano brings a delightful earthy and slightly floral taste to the marinade. It complements the chicken and vegetables beautifully, adding a delicious Mediterranean touch.
Black pepper
A pinch of black pepper adds a subtle heat and enhances the flavors of the other ingredients. It balances the sweetness of the vegetables and adds a bit of kick to the skewers.
Salt
Salt is essential to season the chicken and vegetables properly. It brings out the natural flavors of the ingredients and ensures a well-balanced taste in every bite.
Wooden skewers
Wooden skewers are essential for assembling your skewers. Soak them in water for about 30 minutes before grilling to prevent them from burning on the grill.
Preparation
Prepare the chicken
Trim any excess fat from the chicken breast and cut it into bite-sized pieces. This will ensure even cooking and easier threading onto the skewers. Place the chicken in a bowl and set it aside.
Prepare the vegetables
Wash the vegetables thoroughly under cold water and pat them dry with a clean kitchen towel. Chop the vegetables into uniform-sized pieces to ensure consistent cooking. You can cut them into cubes or slice them, depending on your preference.
Marinate the chicken and vegetables
In a separate bowl, combine olive oil, garlic powder, onion powder, dried oregano, black pepper, and salt. Whisk the ingredients together to create a flavorful marinade. Pour the marinade over the chicken and vegetables, making sure to coat them evenly. Allow the chicken and vegetables to marinate in the refrigerator for at least 30 minutes, but for even more flavor, marinate them for up to 24 hours.
Assemble the skewers
Take the soaked wooden skewers and thread the marinated chicken and vegetables onto them, alternating between the ingredients. This not only creates an attractive skewer but also ensures even cooking of the chicken and vegetables. Leave a bit of space between each piece to guarantee thorough grilling.
Grilling
Preheat the grill
Before grilling the skewers, preheat your grill to medium-high heat. This will ensure that the chicken and vegetables cook evenly and develop a beautiful char.
Grill the skewers
Place the assembled skewers on the preheated grill, making sure to leave enough space between them for proper heat circulation. Cook the skewers for about 10-12 minutes, turning them occasionally to ensure even grilling. The chicken should reach an internal temperature of 165°F (74°C) and the vegetables should be tender-crisp with a slight char. Remove the skewers from the grill and let them rest for a few minutes before serving.
Serving
Garnish and serve
Transfer the grilled skewers to a serving platter and garnish them with freshly chopped herbs like parsley or cilantro for a pop of color and freshness. You can also squeeze a bit of lemon juice over the skewers to enhance the flavors. Serve the skewers warm, and enjoy them with your favorite side dishes or accompaniments.
Additional Tips
Alternate vegetable options
Feel free to experiment with different vegetables to customize your skewers. Some other great options include eggplant, cherry tomatoes, asparagus, or even pineapple for a touch of sweetness.
Cooking variations
If you don’t have access to a grill, you can still enjoy these delicious skewers by cooking them in the oven. Preheat the oven to 425°F (220°C) and place the assembled skewers on a lined baking sheet. Bake for about 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
Storage
If you have any leftovers, store them in an airtight container in the refrigerator for up to three days. You can enjoy the leftover skewers cold or reheat them gently in the microwave or oven.
Portion control
When serving these delicious skewers as part of a meal, it’s essential to practice portion control. Aim for a serving of two to three skewers per person, depending on the size of the skewers and individual appetites. Pair them with a healthy salad or whole grains to create a well-rounded and satisfying meal.
Accompaniments
Grilled chicken and vegetable skewers pair well with various accompaniments. Consider serving them with a side of tzatziki sauce, hummus, or a flavorful yogurt-based dipping sauce. Additionally, they go perfectly with a fresh side salad, couscous, or quinoa.
Conclusion
Grilled chicken and vegetable skewers are a delightful and healthy addition to any meal. With their vibrant colors, juicy chicken, and perfectly grilled vegetables, these skewers are not only visually appealing but also bursting with flavor. The easy marinade and simple grilling process make this recipe a go-to option for a quick and delicious meal. Whether enjoyed on a sunny day with friends and family or as a weeknight dinner, these grilled skewers are sure to impress and satisfy your taste buds while keeping you on track with your TLC diet. So grab your wooden skewers and fire up the grill for a delightful culinary experience that is both nutritious and enjoyable.
Leave a Reply