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Healthy Mediterranean Chicken Kabobs

Zesty Lemon-Herb Mediterranean Chicken Kabobs

Last modified: Nov 02, 2024. Originally posted: Nov 24, 2023
Meal Types
Recipe Difficulty

These tender, juicy chicken kabobs are infused with the bright flavors of lemon, garlic, and aromatic herbs like oregano and rosemary. Skewered with colorful bell peppers and red onions, they offer a perfect balance of protein and vegetables, making for a nutritious and satisfying dish that captures the essence of Mediterranean cuisine.

Authors
No items found.
Total Time
45 minutes (plus 2 hours for marinating)
Recipe Yield
4
Prep Time
30 minutes
Cook Time
15 minutes
Mediterranean
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Introduction

Chicken kabobs, or souvlaki as they're known in Greece, have been a staple of Mediterranean cuisine for centuries. This dish traces its roots back to ancient times when meats were cooked on skewers over open fires. Today, these kabobs are not just a delicious meal but also a celebration of the Mediterranean way of life – emphasizing fresh ingredients, healthy fats, and communal dining. Whether you're enjoying them on a sun-soaked patio or bringing a touch of the Mediterranean to your dinner table, these kabobs offer a perfect blend of tradition and modern, health-conscious eating.

Ingredients

• 2 lbs boneless, skinless chicken breasts, cut into 1-inch cubes

• 1/4 cup extra virgin olive oil

• 3 tablespoons fresh lemon juice

• 4 cloves garlic, minced

• 2 teaspoons dried oregano

• 1 teaspoon dried rosemary

• 1 teaspoon sea salt

• 1/2 teaspoon freshly ground black pepper

• 1 large red bell pepper, cut into 1-inch pieces

• 1 large green bell pepper, cut into 1-inch pieces

• 1 large red onion, cut into 1-inch chunks

• 2 tablespoons fresh parsley, finely chopped, for garnish

• 1 lemon, cut into wedges, for serving

Instructions on how to make Healthy Mediterranean Chicken Kabobs

Step 1:

In a large mixing bowl, whisk together olive oil, lemon juice, minced garlic, oregano, rosemary, salt, and pepper to create the marinade.

Step 2:

Add chicken cubes to the marinade, toss to coat evenly. Cover and refrigerate for at least 2 hours or overnight.

Step 3:

If using wooden skewers, soak them in water for 30 minutes before use.

Step 4:

Preheat grill or grill pan to medium-high heat (about 375°F/190°C).

Step 5:

Thread marinated chicken, bell peppers, and red onion chunks onto skewers, alternating ingredients.

Step 6:

Grill kabobs for 12-15 minutes, turning every 3-4 minutes, until chicken is cooked through and vegetables are tender with slight char marks.

Step 7:

Remove from heat, let rest for 5 minutes. Garnish with chopped parsley and serve with lemon wedges.

Frequently Asked Questions

Q: Can I make these kabobs in the oven?

A: Yes, you can bake them in a 400°F oven for about 20-25 minutes, turning halfway through, until chicken is cooked through.

Q: How do I know when the chicken is fully cooked?

A: The chicken is done when it reaches an internal temperature of 165°F (74°C) or when the center is no longer pink.

Q: Can I prepare the kabobs ahead of time?

A: Yes, you can assemble the kabobs up to 24 hours in advance and keep them covered in the refrigerator until ready to grill.

Nutrition

Fat Content
20g
Saturated Fat Content
3g
Carbohydrate Content
10g
Fibre Content
2g
Sugar Content
4g
Protein Content
35g
Sodium Content
680mg
Calories
350

Notes

• For a vegetarian option, substitute the chicken with firm tofu or halloumi cheese.

• If using wooden skewers, soak them in water for at least 30 minutes before use to prevent burning.

• For best results, marinate the chicken for at least 2 hours or overnight in the refrigerator.

• This recipe contains no common allergens, but always check individual ingredient labels.

• Choose firm, brightly colored bell peppers for the best texture and flavor.

• If fresh rosemary is available, use 1 tablespoon finely chopped instead of dried.

Serving Instructions

Serve 2 skewers per person on a plate, garnished with fresh parsley and accompanied by lemon wedges for squeezing over the kabobs.

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a 350°F oven for 10-15 minutes or until warmed through.

Timing Tips

Start marinating the chicken early in the day or the night before for maximum flavor. Prep vegetables while the chicken marinates to save time.

Chef's Tips

  • Ensure all chicken pieces are roughly the same size for even cooking
  • Don't overcrowd the skewers to allow for even heat distribution
  • Let the kabobs rest after grilling to allow juices to redistribute, ensuring moist chicken

Variations

For a spicier version, add 1 teaspoon of red pepper flakes to the marinade. For a vegetarian option, substitute chicken with firm tofu or halloumi cheese.

Pairing Recommendation

Serve with a chilled Sauvignon Blanc or a light Greek salad for a complete Mediterranean meal.

Seasonality

Best in summer when fresh bell peppers are in season, but can be enjoyed year-round.

Allergen Information

This recipe is free from common allergens such as dairy, eggs, nuts, soy, and gluten. However, always check individual ingredient labels for potential allergens.

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