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Break out the BBQ and “Skewer” your favorites

Posted 06/17/2014 | By HealthCorps

It is finally barbecue season, and the sky is the limit when it comes to cooking on the grill. You can grill meats, fish, fruits and vegetables to perfection.  Using skewers is a fabulous way to combine meat, fish or tofu with vegetables and fruit. More dense fruit like pineapple chunks will hold up when grilling, but you can also slice watermelon or peaches and grill them directly on the surface. The natural sugars in the fruits will caramelize, and just a few minutes on the grill will yield sizzling, mouth-watering fruit treats. Here’s a simple kabob recipe for your next outdoor BBQ – you can swap out vegetables and protein choices. Remember to keep basting the skewer with sauce to prevent it from charring or burning, which can create carcinogens (cancer-causing compounds) on your food.

Chicken and vegetable kabobs

Ingredients

  • Metal skewers lightly brushed or sprayed with olive oil or wooden skewers soaked in cold water
  • 1 lb. skinless, boneless chicken breast meat, cubed
  • Create a marinade of olive oil, vinegar and dry herbs (your choice). Set aside a small amount to drizzle on the prepared skewers.  The rest is to marinate the chicken cubes.
  • 1 red onion, cut into chunks
  • 1 zucchini, cubed (skin on)
  • 1 cup of pineapple chunks
  • 1 green and 1 red pepper cleaned, washed and cut into 1 inch pieces

Directions

  1. Use a plastic bag to marinate the chicken cubes with your seasoned liquid.
  2. Refrigerate for a minimum of 30 minutes.
  3. Thread chicken, fruit, vegetables on the skewers alternating the different ingredients.
  4. Drizzle the marinade sauce you set aside on the skewers.
  5. Grill the kabobs, turning them frequently, over a medium flame.

Serve over brown rice, quinoa or on a bed of greens.
Serves 4 – 6

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