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Chicken and Veggies Kebabs with Barley Pilaf and Mediterranean salad
August 2, 2016
Category
Dinners
Meal Ideas
Chicken and Veggies Kebabs Recipe
Persons
3
Prep Time
40 minutes
Cook Time
50 minutes
Ingredients
For kebabs:
- 1 pound boneless, skinless chicken breasts (about 2 breasts), cut into 1 1/2-inch pieces
- 1/4 Yellow onion, roughly chopped
- 1 medium green pepper (120g), roughly chopped
- 1 medium zucchini (196g), sliced
- 2 medium tomatoes (250g), roughly chopped
- 2 cups (450g) Plain nonfat yogurt
- 1 Tbsp Lemon juice
- 1/2 clove Garlic, minced
- 1/2 tsp Sea salt
- 1 Tbsp Paprika
- 1/8 tsp Cayenne pepper
- 1/2 tsp Ground cumin
- 1/2 tsp Ground coriander
- 1/4 tsp Ground ginger
- Cooking spray (i prefer avocado oil)
For pilaf:
- 3/4 cup Pearl barley
- 1 1/2 cups water (vegetable or chicken broth)
- 1 medium Carrot (60g), shredded
- 1/4 Yellow onion,finely chopped
- 1/2 tsp Canola oil (or cooking spray)
- 1/4 tsp Sea salt
- 1 Bay leaf
- Lemon juice for taste
For salad:
- 1 1/2 medium Tomato, chopped
- 3/4 medium Cucumber, peeled and chopped
- 3/4 medium Green bell pepper, chopped
- 1/3 Yellow onion, chopped
- 1/3 cup Parsley or cilantro
- 2 Tbsp Lemon juice
- Pinch of Sea salt
- 1/2 Tbsp Extra virgin Olive oil (First cold pressed preferred)
Instructions
- In a large bowl mix yogurt, 1/4 tsp salt, lemon juice, garlic, and spices. Add chicken and stir to coat.
- Cover and chill for at least 30 minutes. If using wooden skewers, soak in water for 30 minutes.
- Preheat oven to 375 degrees F. Thread the marinated chicken cubes and vegetables onto the skewers.
- Cook the kebabs in the oven for 25 to 30 minutes, rotating every 10 minutes.
- Serve over barley pilaf or brown rice.
- To make a pilaf, heat 1/2 tsp of oil in a heavy pot over medium heat (i usually use avocado spray oil instead). Add onion and carrot. Saute until softened, around 3 minutes. Add barley, water or chicken broth and bring to broil. Reduce the heat, add salt and pepper and stir. Cover and simmer until the water is absorbed and barley is tender, about 45 minutes. Add the bay leaf for the last 10 minutes of cooking. Remove the pilaf from heat and let stand for 10 more minutes. Stir, discard the bay leaf and add some lemon juice.
- Add a salad to increase fiber, vitamins and minerals intake. I love this mediterranean salad.
- To make the salad, chop vegetables and mix them in a large bowl. Stir in lemon juice, salt, and olive oil.
Nutrition Facts
Chicken and Veggies Kebabs with Barley Pilaf and Mediterranean salad
Serves: 3 servings
| Amount Per Serving: | ||
|---|---|---|
| Calories | 520 kcal | |
| % Daily Value* | ||
| Total Fat 9 g | 13.8% | |
| Saturated Fat 1 g | 5% | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 1618 mg | 67.4% | |
| Total Carbohydrate 66 g | 22% | |
| Dietary Fiber 13 g | 52% | |
| Sugars 19 g | ||
| Protein 49 g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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