Heart Healthy
These grilled chicken-and-vegetable kebabs feature the flavors of sunny Tuscany—lemon, rosemary, garlic, and oregano. Serve them with brown rice studded with sun-dried tomatoes for a rustic and satisfying dinner.
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Tuscan-Style Grilled Chicken Kebabs
These grilled chicken-and-vegetable kebabs feature the flavors of sunny Tuscany—lemon, rosemary, garlic, and oregano. Serve them with brown rice studded with sun-dried tomatoes for a rustic and satisfying dinner.
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Servings:
4
Ingredients
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1 teaspoon lemon zest -
2 tablespoons lime juice -
1 tablespoon rosemary OR -
1 teaspoon rosemary -
2 teaspoons olive oil -
2 cloves garlic -
1 teaspoon oregano -
1/4 teaspoon red pepper flakes -
1 pound chicken breasts -
16 button mushrooms -
1 medium green bell pepper -
16 cherry tomatoes -
Cooking spray -
1/2 cup brown rice -
1 cup chicken broth -
1/4 cup sun-dried tomatoes
Directions
Tip: Click on step to mark as complete.
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In a medium nonmetallic bowl, stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes. Add the chicken, stirring to coat. Cover and refrigerate for at least 15 minutes. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes. -
Soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Preheat the grill on medium high -
Drain the chicken and discard the marinade. Alternately thread the chicken, mushrooms, bell pepper, and tomatoes on the skewers. Lightly spray all sides with cooking spray. -
In a medium saucepan, bring the broth and tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. Remove from the heat and let stand for about 5 minutes. Fluff with a fork. -
Meanwhile, grill the kebabs for 2 to 3 minutes on each side (8 to 12 minutes total), or until the chicken is no longer pink in the center and the vegetables are tender. Serve with the rice on the side.
Tip: 2 kebabs (3 ounces chicken and 1/2 cup vegetables) and 1/2 cup brown rice per serving
Nutrition Facts
Tuscan-Style Grilled Chicken Kebabs
Calories
Protein
FiberNutrition Facts
| Calories | 213 | |
|---|---|---|
| Total Fat | 2.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.5 g | |
| Cholesterol | 66 mg | |
| Sodium | 16 mg | |
| Total Carbohydrate | 16 g | |
| Dietary Fiber | 3 g | |
| Sugars | 4 g | |
| Protein | 31 g | |
Dietary Exchanges
1/2 starch, 3 very lean meat, 1 vegetable
-
Servings:
4
Ingredients
-
1 teaspoon lemon zest -
2 tablespoons lime juice -
1 tablespoon rosemary OR -
1 teaspoon rosemary -
2 teaspoons olive oil -
2 cloves garlic -
1 teaspoon oregano -
1/4 teaspoon red pepper flakes -
1 pound chicken breasts -
16 button mushrooms -
1 medium green bell pepper -
16 cherry tomatoes -
Cooking spray -
1/2 cup brown rice -
1 cup chicken broth -
1/4 cup sun-dried tomatoes
Directions
Tip: Click on step to mark as complete.
-
In a medium nonmetallic bowl, stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes. Add the chicken, stirring to coat. Cover and refrigerate for at least 15 minutes. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes. -
Soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Preheat the grill on medium high -
Drain the chicken and discard the marinade. Alternately thread the chicken, mushrooms, bell pepper, and tomatoes on the skewers. Lightly spray all sides with cooking spray. -
In a medium saucepan, bring the broth and tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. Remove from the heat and let stand for about 5 minutes. Fluff with a fork. -
Meanwhile, grill the kebabs for 2 to 3 minutes on each side (8 to 12 minutes total), or until the chicken is no longer pink in the center and the vegetables are tender. Serve with the rice on the side.
Tip: 2 kebabs (3 ounces chicken and 1/2 cup vegetables) and 1/2 cup brown rice per serving