There's nothing better than the smell of a grill on a summer evening. If burgers and brats are your traditional go-to meats for grilling, why not try mixing it up? Shrimp, chicken, fish fillets and pork are healthy alternatives, and vegetables (yes, vegetables!) taste extra-flavorful prepared over an open flame.
Here's a delicious and healthy recipe that the whole family will enjoy preparing... and devouring!
- 2 chicken breasts, cut into large cubes
- 1 sweet onion, peeled and cubed
- 8 mini peppers (cored and seeded) or cubed pieces of cored, seeded, sweet peppers
- 1 tablespoon olive oil
- Fresh lemon or lime juice
- Seasoning: oregano, black pepper, garlic powder, cumin, chili powder
- 4 long bamboo skewers, soaked overnight
- 2 ears of corn
- 2 tomatoes
- 1 bunch of asparagus
While the skewers are marinating, prepare veggies for grilling:
- Thread chicken, onion cubes, and peppers onto skewers.
- Place the kabobs on foil and drape with oil, lime/lemon, and seasonings to taste.
Corn - Peel the husk back far enough to remove the silk. Place the husk back over the corn and dampen with a little water. Brush with olive oil as it cooks.
Asparagus - Place asparagus on foil with a little olive oil, then transfer foil to grill and cook until crisp tender. Season with garlic powder, black pepper, and a little hot pepper sauce.
Tomatoes - Place tomatoes on foil and sprinkle with a little olive oil. Season with dried Italian seasoning, garlic powder, and black pepper, and then place the whole packet on the grill.
- Heat the grill to 350-400º F, and then place the kabobs on the foil on the grill along with the rest of the veggies.
- Cook until the chicken is almost done, then flip. Take the kabobs off the grill when the chicken is firm and no longer pink in the middle. You can use a thermometer to make sure the chicken is cooked thoroughly: the inside of the chicken reaches 165º F.
- Cook the corn, asparagus and tomatoes until done. They are usually all ready at the same time.
Rice - Make a batch of brown or black forbidden rice according to package directions. We generally use 1 cup of rice and 2 cups of water. A rice cooker makes this process very easy. If you start the rice along with the grill, every- thing should be done at the same time.
Calories: 181, Total Fat: 5g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 26mg, Sodium: 38mg, Total Carbohydrate: 23g, Dietary Fiber: 5g, Sugars: 7g, Protein: 15g
Each week, UnityPoint Health- Des Moines shares a healthy recipe that involves fresh ingredients you can pick up at the Downtown Des Moines Farmers' Market. Download this week's recipe and collect them all!