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Introduction
Skewered meats, known as souvlaki in Greece and shish kebab in Turkey, have been a staple of Mediterranean cooking for millennia. This healthy interpretation pays homage to these ancient traditions while incorporating modern nutritional awareness. Originally, street vendors would grill these skewers over open flames, filling the air with an irresistible aroma that would draw crowds from all directions. Today, these skewers are a perfect example of how traditional Mediterranean cooking naturally aligns with contemporary healthy eating habits, offering a protein-rich, vegetable-forward dish that's as nutritious as it is delicious. They're particularly popular during summer months when outdoor grilling brings friends and family together.
Ingredients
• 2 pounds boneless, skinless chicken breasts, cut into 1.5-inch cubes
• 3 medium lemons, juiced and zested
• 6 cloves garlic, minced
• 1/4 cup extra virgin olive oil
• 2 tablespoons fresh oregano, finely chopped
• 2 tablespoons fresh rosemary, finely chopped
• 2 teaspoons dried thyme
• 2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper
• 2 large red bell peppers, cut into 1.5-inch pieces
• 2 large yellow bell peppers, cut into 1.5-inch pieces
• 2 medium red onions, cut into 1.5-inch chunks
• 2 medium zucchini, sliced into 1-inch thick rounds
• 16 cherry tomatoes
• 2 tablespoons vegetable oil, for brushing
Step 1:
In a large bowl, combine lemon juice, zest, minced garlic, olive oil, oregano, rosemary, thyme, salt, and pepper to create the marinade.
Step 2:
Add chicken cubes to the marinade, cover, and refrigerate for 2-8 hours.
Step 3:
If using wooden skewers, soak them in water for 30 minutes before assembly.
Step 4:
Preheat grill to medium-high heat (around 375-400°F).
Step 5:
Thread marinated chicken and vegetables onto skewers, alternating pieces and leaving small gaps between items for even cooking.
Step 6:
Brush assembled skewers with vegetable oil and place on preheated grill.
Step 7:
Grill for 12-15 minutes, rotating every 3-4 minutes, until chicken reaches 165°F internal temperature and vegetables are tender with light char marks.
Q: Can I make these skewers in the oven?
A: Yes, broil on high for 12-15 minutes, rotating occasionally, or bake at 425°F for 20-25 minutes.
Q: How do I prevent the chicken from drying out?
A: Don't skip the marinade time, and avoid overcooking. Remove from heat as soon as internal temperature reaches 165°F.
Q: Can I prepare the skewers in advance?
A: You can assemble skewers up to 4 hours ahead and refrigerate, but bring to room temperature 20 minutes before grilling.
• For tender chicken, marinate for at least 2 hours or up to 8 hours.
• Wooden skewers must be soaked in water to prevent burning.
• Cherry tomatoes can be substituted with grape tomatoes.
• For a spicier version, add 1 teaspoon red pepper flakes to the marinade.
• Chicken thighs can be used instead of breasts for more flavor.
• Fresh herbs can be substituted with dried (use 1/3 the amount).
• This recipe is gluten-free and dairy-free.
Serve hot, two skewers per person, optionally garnished with fresh herbs and lemon wedges.
Remove contents from skewers and store in an airtight container in the refrigerator for up to 3 days. Reheat in microwave or oven until warmed through.
Start marinating chicken in the morning for dinner service. Prep vegetables while chicken marinates to maximize efficiency.
- Keep similar sized pieces for even cooking
- Don't overcrowd skewers to ensure proper cooking
- Let chicken come to room temperature 20 minutes before grilling
Try adding mushrooms or eggplant to the vegetable mix. For a Middle Eastern twist, substitute the herbs with za'atar and sumac.
Serve with crisp white wine like Pinot Grigio or Greek Assyrtiko. Pairs well with Mediterranean rice pilaf or grilled pita bread.
Best during summer months when fresh vegetables are abundant, but suitable year-round.
Contains garlic. Free from common allergens including dairy, eggs, nuts, soy, wheat, and shellfish.
