Thursday, April 19, 2012

Grilled Chicken & Vegetable Kebabs [and my favorite meat marinade]


First off, I would like to apologize for this blurry, dim picture. I'm pretty sure I was few glasses of wine in once dinner was ready. My bad.

I have always used this marinade recipe for beef. I stumbled across a marinade recipe probably 5 years ago, TOTALLY messed it up and had to throw something together to save myself. This was it.

I posted the recipe on food.com (then Recipezaar) and it got a few 5 star reviews, with one mom even saying that it became her son's favorite meal and he had even requested it for his birthday dinner! That's big people. Birthday dinners are important. [To me at least..]

The original kebab recipe used top sirloin instead of the chicken. I was trying to be a little healthier and steer clear of the red meat for a while [meaning one night], so I used chicken.

I put the meat and veggies on separate skewers because I [obviously] like my veggies well done. [Seriously. Look at the picture!] I do NOT like my chicken overcooked though. Veggies always take longer than meat, so I would suggest you separate them too. I know it's not as pretty, but the chicken won't dry out and it's well worth it.

Feel free to use whatever veggies you want. Squash, tomatos, or mushrooms would be great additions!

-Ingredients-

1 lb boneless, skinless chicken breast (4 4 oz breasts)
2 bell peppers, cut into 1 inch pieces
1 large onion, cut into 1 inch pieces
[any other vegetables of choice]

For the marinade:
3/4 cup low sodium soy sauce
1/2 cup red wine vinegar
3 tbsp light brown sugar
3 cloves garlic, minced
1 tbsp garlic powder
1 tsp ground ginger (or fresh if desired)
1/4 tsp black pepper

-Directions-

1. Cut each chicken breast into 12 even cubes. (The point of this is so each skewer will have the same amount of chicken. If you desire larger cubes, cut into 8.)
2. Put the chicken and vegetables in a large ziploc bag.
3. In a bowl, combine the marinade ingredients. Whisk vigerously to combine. Pour over chicken and vegetables in bag. Marinate for 30 minutes-2 hours in the fridge. (If using beef, marinate 2-3 hours.)
4. When finished marinating, skewer your chicken and vegetables. (If using bamboo skewers, make sure you have soaked them for 30 minutes first.) Alternate vegetables on one set of skewers. Skewer chicken separately. Put 6 cubes of chicken on each skewer (or 4 if you cut into 8 larger cubes.) Discard marinade.
5. Heat grill over medium-high heat. Put vegetables on first. About 5 minutes later, put chicken on. Grill 10 minutes, turning every 2 minutes for even cooking.
6. Remove skewers from grill and serve together.

It is hard to calculate the TRUE points value for this, as most of the marinade is discarded in the end. The following points are a representation of  the skwers with full marinade calculations. I'm still trying to figure out how to calculate accurately.

Serving size: 2 chicken skewers and 1/4 of vegetables (serves 4)
Weight Watchers Points Plus Values:
6 points plus

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