Mediterranean Diet Chicken Shish Kebobs
Mediterranean Diet Chicken Shish Kebobs is the perfect easy summertime dinner. Since moving to Sicily, these grilled chicken and vegetables kebobs are one of my go-to mouthwatering, deliciously healthy recipes. For those who know me, I am a “plant leaning” eater so a chicken recipe must be pretty darn spectacular to make my menu two times in one month and this healthy Mediterranean Diet Chicken Shish Kebob Recipe made the cut and are being planned again for tomorrow night! If you are like me, and are in a position to use really quality, ethically sourced chicken it will make all the difference in taste and health. To make these vegan adaptable simply omit the chicken, these healthy grilled vegetables are a show stopped and delicious on their own.
What Makes a Kebob or Kebab a Shish Kebob?
Back in my college days in London, there was nothing “healthy” about the late-night Kebob (or should I say Kebab as they do in the United Kingdom?) that one would buy from a street vendor. One reason this is a healthier recipe is this is a “Shish” kebob. A “shish” kebob uses fresh meat that is cut in chunks rather than pressed. A regular Kebob or Kebab is usually pressed meat. Pressed meat can often be overly processed and full of additives and fillers. Starting with a quality cut of chicken breast will help these Mediterranean Diet Kebobs be a much healthier choice than the street food Kebabs I inhaled after a night of dancing at age nineteen!
Are Kebobs on the Mediterranean Diet?
Yes, not only is this global food something you might find in some Mediterranean countries as well as throughout the middle east and parts of Asia, but it is also perfect to enjoy as part of the Mediterranean Diet. The Mediterranean Diet is recognized as the healthiest diet by the USA News and World Report. On the Mediterranean Diet we focus on eating whole grains, fruits and vegetables. These foods are the foundations foods on the Mediterranean Diet. While chicken is not intended to eat every day, it is part of the Mediterranean Diet food Pyramid. The fact that these healthy grilled chicken kebabs are loaded with fresh vegetables makes it that much better.
Preparing the Vegetables
The blend of vegetables for the Olive Sunshine recipe is a lovely blend of flavors. Other vegetables can easily be substituted but be mindful that any other vegetables can a) be easily skewed b) are approximately the same size naturally or after cutting so they touch the grill evenly.
- onion
- bell pepper
- cherry tomatoes
- mushrooms
Summertime in Sicily brings an amazing and inexpensive array of fresh vegetables all over the island. It is the perfect opportunity to shop for vegetables on the Mediterranean Diet Shish Kebabs. If you are vegetarian or vegan feel free to load up with other vegetables for a heartier skewer.
What Marinate is Best for Healthy Grilled Chicken or Vegetable Kebabs?
This marinate is simple and tasty and just perfect for a healthy Mediterranean Diet. These healthy ingredients are not only tasty but full of good-for-you boosts. Heart healthy, with plenty of antioxidants, this marinate lends aid with good digestion and being hydrated.
- Italian herb seasoning (salt-free if you have it)
- garlic powder
- lemon zest and juice
- sea salt
- fresh ground pepper
- extra virgin olive oil
While I love whole garlic, for marinades, especially when grilling, I prefer garlic powder. The fresh garlic is easy to burn and can become bitter. Adding a quality produced garlic powder to the marinade gives you that garlicky goodness without bitterness. Penzeys roasted garlic is my go-to.
How Long Does It Take to Make and Grill Shish Kebobs?
One of the best parts about this delicious summertime dinner is how quick and easy it is to make. For a perfect summertime dinner party, Serve Mediterranean Diet Chicken Kebobs with a fresh green salad, a loaf of freshly baked crusty bread and a glass of red wine. After cubing the chicken and prepping the vegetables toss everything and marinate everything for 15-30 minutes while preparing the grill.
Since moving to our little seaside apartment in Sicily, we no longer have a large Florida patio and giant Webber gas grill. Now we use a small electric grill right on our kitchen table. Either works. Just be sure to space everything out on the skews to ensure even cooking. Also, if you are using wooden skewer soak them for 1-2 minutes before skewing the food. If you do not have a grill, you can use the oven to broil them on low. While the Mediterranean chicken and vegetable shish Kebobs are grilling, carefully rotate using tongs every 3-4 minutes until evenly seared on each side. This process will take 12-15 minutes, and the goal is to ensure the chicken remains tender but is cooked thoroughly.
Left-Over Healthy Grilled Chicken and Vegetable Kebabs are Amazing!
I make sure to grill a double batch of kebobs because my Sweetheart, Mark, and I enjoy them just as much the next day. Once the kebobs are cool, carefully remove the skewer from the kebob and place the chicken and vegetables in an airtight container in the refrigerator for up to three days. They probably won’t last that long. Mark and I usually reheat them in the microwave, pile them into a fluffy whole grain pita bread and top it with my favorite vegan Tzatziki. Buon Apetito!
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Ingredients
The Marinade
The Kebabs
Instructions
In a glass mason jar with a lid, combine the ingredients for the marinade and shake well. Italian herb seasoning, garlic powder, lemon zest and juice, sea salt, fresh ground pepper, extra virgin olive oil
Set aside.
If using wooden skewers soak them in water for 15 seconds. Wipe off excess water and place on a paper towel.
Prepare the chicken and vegetables for skewering. Make sure the vegetables are clean and dry. Remove the skin and fat from the chicken. Cut the chicken and onion into like sized chunks that are approximately the same size as the tomatoes. Slice the bell pepper into the same length as the chicken. If the mushrooms are larger than the tomatoes, cut them in half.
Place the cut chicken and vegetables and place it in a large bowl. Shake the marinade again and slowly pour over the kebab mixture stirring slowly, being careful not to break the mushrooms. until everything is well coated. Set aside for 15 minutes.
Preheat the grill to medium-high. Skewer the vegetables and meat, leaving a little space by each to allow the items to cook thoroughly. It is recommended add the mushrooms last to the skewer as the weight of the meat and other vegetables can cause it to split. Place the skewed meat and vegetables on the hot grill.
Using tongs, rotate every 3-4 minutes until evenly seared on each side. This process will take 12-15 minutes. Ensure the chicken is cooked thoroughly. Do not overcook or the meat will be dry.
Nutrition Per Serving
I use 6-inch wooden skewers (bamboo). I find them easier to handle and perfect for portion control. If using another size or metal adjust the portions accordingly.
