One of my goals for the summer was to try some shish kabob recipes. This recipe is my first (hopefully of many!). My family and I believe that it is a winner. Feel free to substitute any vegetables for ones that you like. You can use the traditional wooden skewers. Just make sure you soak them in water for a half an hour before grilling. This will help prevent the skewers from burning. This recipe is also a great marinade for chicken breasts if you are not interested in doing kabobs. Or you could do a mix if you have a picky eater in the house.
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| Recipes |
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| Servings |
4 |
8 |
12 |
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| Ingredients | ||||||
| Oil |
1/2 C. |
1 C. |
1-1/2 C. |
2 C. |
2-1/2 C. |
3 C. |
| Red wine vinegar |
1/4 C. |
1/2 C. |
3/4 C. |
1 C. |
1-1/4 C. |
1-1/2 C. |
| Salt |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Minced garlic |
1 t. |
2 t. |
1 T. |
1 T. + 1 t. |
1 T. + 2 t. |
2 T. |
| Black pepper |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Dried basil |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Dried oregano |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Dried thyme |
1/2 t. |
1 t. |
1-1/2 t. |
2 t. |
2-1/2 t. |
1 T. |
| Boneless skinless chicken breast; cut into bite sized pieces |
4 |
8 |
12 |
16 |
20 |
24 |
| On Hand Ingredients | ||||||
| Bell peppers; seeded and cut into chunks |
2 |
4 |
6 |
8 |
10 |
12 |
| Cherry or grape tomatoes* |
2 C. |
4 C. |
6 C. |
8 C. |
10 C. |
12 C. |
| Onion; quartered and cut into chunks |
2 |
4 |
6 |
8 |
10 |
12 |
| Zucchini; cut into 1/2-inch slices |
3 |
6 |
9 |
12 |
15 |
18 |
Assembly Directions:
In a bowl whisk together all of the marinade ingredients.
Freezing Directions:
Place marinade into freezer bag(s) or freezer containers. Add chicken. Seal, label and freeze.
Serving Directions:
Thaw in the refrigerator overnight. Half and hour before grilling, cut the vegetables into large chunks and add to the marinade with the chicken. Spray unheated grill with cooking spray. Heat grill to a medium temperature. Place vegetables and meat on skewers alternating chicken, zucchini, tomato, chicken, peppers, and onions as you go. Grill for 20 minutes or until the meat is completely cooked. Occasionally turn the skewers so that each side is grilled.
Comments:
*2 C. of cherry tomatoes = 1 pint
If you don’t have skewers, you could cook this as a grill packet. You can read about grill packets in the August 2005 edition of the newsletter. Another is to use a grilling tray. This recipe is also a great as just a marinade for full chicken breasts.
Nutritional Info:
The oil was not included in the nutritional analysis.
Per Serving: 209 Calories; 2g Fat (8.9% calories from fat); 31g Protein; 18g Carbohydrate; 5g Dietary Fiber; 68mg Cholesterol; 358mg Sodium.
Exchanges: 4 Lean Meat; 3 Vegetable.
Carol Santee
Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.
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