Are you looking for a delicious and healthy meal option that is easy to prepare? Look no further than grilled chicken and vegetable kabobs. This recipe is perfect for any occasion, whether it’s a family dinner, a barbecue with friends, or a meal prep for the week. In this article, we will go over everything you need to know to make the perfect grilled chicken and vegetable kabobs.
Ingredients
- 2 pounds boneless, skinless chicken breast, cut into 1-inch cubes
- 2 red bell peppers, seeded and cut into 1-inch pieces
- 2 green bell peppers, seeded and cut into 1-inch pieces
- 1 large red onion, cut into 1-inch pieces
- 1 zucchini, cut into 1-inch rounds
- 1 yellow squash, cut into 1-inch rounds
- 1/4 cup olive oil
- 1/4 cup balsamic vinegar
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 2 garlic cloves, minced
- 1 tablespoon dried oregano
- 1 tablespoon dried basil
- Salt and pepper to taste
- Wooden skewers
Preparation
Marinating the chicken
The key to making flavorful and tender chicken kabobs is to marinate the chicken beforehand. To do this, whisk together the olive oil, balsamic vinegar, honey, Dijon mustard, garlic, oregano, basil, salt, and pepper in a bowl. Place the chicken cubes in a large Ziploc bag and pour the marinade over them. Seal the bag and toss to coat the chicken evenly. Refrigerate for at least 30 minutes, or up to 4 hours.
Preparing the vegetables
While the chicken is marinating, you can prepare the vegetables. Cut the peppers, onion, zucchini, and yellow squash into 1-inch pieces or rounds, depending on the shape of the vegetable. Keep the pieces roughly the same size to ensure even cooking.
Assembling the kabobs
When you’re ready to assemble the kabobs, soak the wooden skewers in water for at least 30 minutes. This will prevent them from burning on the grill. Thread the chicken and vegetables onto the skewers, alternating between them. Leave a little space between each piece to ensure even cooking.
Grilling the kabobs
Preheat your grill to medium-high heat. Brush the grates with oil to prevent sticking. Place the kabobs on the grill and cook for 12-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred. Use a meat thermometer to ensure that the chicken has reached an internal temperature of 165°F.
Serving suggestions
Grilled chicken and vegetable kabobs can be served with a variety of sides, such as rice, quinoa, or salad. You can also make a dipping sauce by mixing together Greek yogurt, lemon juice, garlic, and herbs. Serve the sauce on the side or drizzle it over the kabobs before serving.
Health benefits
Grilled chicken and vegetable kabobs are a healthy meal option because they are low in calories and high in protein and fiber. Chicken breast is a lean protein that provides essential amino acids, while the vegetables provide a variety of vitamins and minerals. Grilling the vegetables also helps to retain their nutrients and antioxidants, making them even healthier than when they’re cooked using other methods.
Variations
Grilled chicken and vegetable kabobs can be customized to your taste preferences by using different vegetables and seasonings. Try adding mushrooms, cherry tomatoes, or pineapple chunks for a sweet and savory flavor. You can also use different marinades or rubs, such as teriyaki or Cajun seasoning.
Tips and tricks
- Make sure to cut the chicken and vegetables into similar sizes to ensure even cooking.
- Soak the wooden skewers in water for at least 30 minutes to prevent them from burning on the grill.
- Use a meat thermometer to ensure that the chicken is cooked through.
- Don’t overcook the vegetables, as they can become mushy and lose their nutritional value.
Frequently asked questions
Can I use chicken thighs instead of chicken breast?
- Yes, you can use chicken thighs if you prefer. Just make sure to adjust the cooking time accordingly, as they may take longer to cook than chicken breast.
Can I use metal skewers instead of wooden ones?
- Yes, you can use metal skewers if you prefer. Just make sure to handle them with oven mitts or tongs, as they can get very hot on the grill.
Can I make grilled chicken and vegetable kabobs in the oven?
- Yes, you can make kabobs in the oven by broiling them on high for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred.
How long can I marinate the chicken for?
- You can marinate the chicken for up to 4 hours in the refrigerator. Don’t marinate it for too long, as the acid in the marinade can break down the proteins in the chicken and make it mushy.
Can I freeze grilled chicken and vegetable kabobs?
- Yes, you can freeze grilled kabobs for up to 2 months in an airtight container. To reheat, thaw them in the refrigerator overnight and then heat them in the oven or on the grill.
Conclusion
Grilled chicken and vegetable kabobs are a delicious and healthy meal option that can be enjoyed by everyone. With a little bit of preparation and some basic grilling skills, you can create a flavorful and colorful dish that is perfect for any occasion. Try out different vegetables and seasonings to customize the recipe to your taste, and don’t forget to share it with your friends and family.