Grilled Chicken and Vegetable Kabobs
These kabobs are made with an amazing marinade that will have you coming back for more!
As the weather becomes more pleasant to relax and dine outdoors, many of us are looking for recipes that are both delicious and nutrient-dense to support our health goals. This recipe is perfect for grilling out with family and friends. It is simple, visually appealing, and a healthier alternative to hotdogs and burgers.
Traditional cookout foods tend to be high in saturated fat and sodium, both of which have a negative impact on gut health and heart health. These kabobs are loaded with nutrients that support the gut microbiome, cardiovascular, and overall health.
Here are some health benefits of the ingredients!
Chicken:
excellent source of protein which satisfies the appetite and is needed for daily cellular and tissue repair throughout the body
provides B vitamins needed for energy production, red blood cell formation and optimal neurological functioning
Bell peppers:
good source of vitamin C and carotenoids, both of which work as antioxidants to protect cells from free radical damage which may reduce risk of cancer and heart disease
provides fiber to support healthy digestive function and are a source of prebiotics to support a balanced gut microbiome
Zucchini:
rich in the phytonutrients lutein and zeaxanthin which have antioxidant activity and protect the eyes for age-related eye disease
provides vitamin C for additional antioxidant and immune system support
good source of prebiotic fiber which feeds the healthy bacteria in the gut and supports optimal digestion
Onion:
excellent source of sulfur compounds needed for the body's natural detoxification pathways
provides the phytonutrients allicin and quercetin which have antioxidant and anti-inflammatory effects, benefiting the heart and general health
source of fiber and prebiotics which supports a healthy gut microbiome and digestive function
Tomatoes:
rich source of vitamin C and carotenoids (lycopene and beta-carotene) which have antioxidant and anti-inflammatory benefits that support heart health and may reduce risk for certain types of cancer
provides flavonoid phytonutrients such as quercetin which is a powerful antioxidant and anti-inflammatory compound and also shown to have anti-diabetic, anti-carcinogenic, and antimicrobial properties
Recipe for Grilled Chicken and Vegetable Kabobs
Ingredients:
1 pound boneless skinless chicken breasts cut into 1-inch pieces
1/4 cup olive oil
1/3 cup tahini sauce
1/4 cup honey
1 tsp minced garlic
Salt and pepper to taste
1 red bell pepper cut into 1-inch pieces
1 yellow bell pepper cut into 1-inch pieces
2 small zucchinis cut into 1-inch pieces
1 red onion cut into 1-inch pieces
1 pint cherry tomatoes
1 Tbsp chopped parsley
4 wooden skewers
* Vegetarian alternative: replace the chicken with firm tofu or eliminate the chicken for a veggie kabob instead
Directions:
Place the olive oil, tahini sauce, honey, garlic, salt and pepper in a large bowl.
Whisk to combine.
Add the chicken, bell peppers, zucchini, red onion, and cherry tomatoes to the bowl. Toss to coat in the marinade.
Cover and refrigerate for at least 1 hour or up to 8 hours.
Soak wooden skewers in cold water for at least 30 minutes and preheat grill or grill pan to medium high heat.
Thread the chicken and vegetables onto the skewers.
Cook for 5-7 minutes on each side or until chicken is cooked through.
Sprinkle with parsley and serve.
Serves 4
References:
Moris, Jose M et al. “Nutrient-Based Appetite Regulation.” Journal of obesity & metabolic syndrome vol. 31,2 (2022): 161-168. doi:10.7570/jomes22031
Anaya-Esparza, Luis Miguel et al. “Bell Peppers (Capsicum annum L.) Losses and Wastes: Source for Food and Pharmaceutical Applications.” Molecules (Basel, Switzerland) vol. 26,17 5341. 2 Sep. 2021, doi:10.3390/molecules26175341
Martínez-Valdivieso, Damián et al. “Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects.” Nutrients vol. 9,7 755. 14 Jul. 2017, doi:10.3390/nu9070755
Mares, Julie. “Lutein and Zeaxanthin Isomers in Eye Health and Disease.” Annual review of nutrition vol. 36 (2016): 571-602. doi:10.1146/annurev-nutr-071715-051110
Dorrigiv, Mahyar et al. “Onion (Allium cepa) and its Main Constituents as Antidotes or Protective Agents against Natural or Chemical Toxicities: A Comprehensive Review.” Iranian journal of pharmaceutical research : IJPR vol. 20,1 (2021): 3-26. doi:10.22037/ijpr.2020.112773.13940
Chaudhary, Poonam et al. “Bioactivities of phytochemicals present in tomato.” Journal of food science and technology vol. 55,8 (2018): 2833-2849. doi:10.1007/s13197-018-3221-z
Deepika, and Pawan Kumar Maurya. “Health Benefits of Quercetin in Age-Related Diseases.” Molecules (Basel, Switzerland) vol. 27,8 2498. 13 Apr. 2022, doi:10.3390/molecules27082498
Recipe adapted and modified from: https://www.dinneratthezoo.com/grilled-chicken-kabobs/
Coauthored by Chelsie Freeman, student at Ferris State University and Nutrition Intern at Kirkman Nutrition LLC. Chelsie is a member of the women's volleyball team at Ferris State and is planning on pursuing a career in nutrition and dietetics.