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Garden Chicken Kabobs

Per Serving

Garden Chicken Kabobs

Makes: 4 servings
Serving Size: 1 kabob
Calories 250
Fat 13 g
Saturated Fat 2.2 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 2 g
Sugars 4 g
Cholesterol 65 mg
Sodium 370 mg
Potassium 580 mg
Protein 26 g
Phosphorus 260 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 4, Fat 1
  • Makes: 4 servings
  • Serving Size: 1 kabob
  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes

Ingredients

Nonstick cooking spray
4 large metal or wooden skewers
Pesto Sauce
1 cup packed basil leaves
2 Tbsp. pine nuts, toasted
2 Tbsp. garlic cloves, minced
2 Tbsp. olive oil
2 Tbsp. grated Parmesan cheese
1/2 tsp. salt
1/4 tsp. black pepper
2 small zucchini, cut into 12 (1-inch) rounds
12 cherry tomatoes
1 lb. boneless, skinless chicken breasts, cut into 12 (1 1/2-inch) chunks
1/2 red onion, cut into 8 chunks

Directions

  1. Coat a baking sheet with cooking spray. (If you’re using wooden skewers, soak them in water for 15 minutes before skewering.)
  2. Meanwhile, make the pesto: In a blender or food processor, combine the basil, pine nuts, garlic, olive oil, Parmesan cheese, salt, and pepper. Pulse the blender until the pesto is finely chopped.
  3. On each skewer, alternately thread 3 pieces of zucchini, 3 tomatoes, 3 chicken chunks, and 2 onion chunks. Place the skewers on a baking sheet and put into the oven. Set the broiler to high and broil for 3 minutes per side.
  4. Remove the skewers from the oven and brush evenly with half the pesto sauce. Return them to the oven and broil 4 to 5 more minutes. Flip the skewers, brush with the remaining pesto, and broil for 4 to 5 more minutes, until no pink remains in the center of the chicken.

Tip: Soaking wooden skewers in water prevents the wood from burning beneath the broiler or over an open grill.

Recipe adapted from Mr. Food Test Kitchen Guilt-Free Comfort Favorites by Howard Rosenthal. Available May 2018 from shopdiabetes.org, 800-232-6733, and bookstores nationwide.

 

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