Grilled Chicken and Veggie Kabobs Atop Sage Rice
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 hour 30 minutes
Servings: 4
Description
On those hot summer days when you want to avoid turning on the oven, head outdoors to the grill! These Grilled Chicken and Veggie Kabobs atop a fragrant bed of sage rice are a fantastic way to enjoy a healthy, flavorful meal. With a perfect balance of sesame and fresh sage, the dish combines tender grilled chicken, vibrant vegetables, and a savory rice base. It’s easy to prepare, wonderfully aromatic, and ideal for grilling season.
Ingredients
| Ingredient | Quantity |
|---|---|
| Reduced sodium soy sauce | 1 cup |
| Chicken broth | 1 cup |
| Honey | 4 tablespoons |
| Extra virgin olive oil | 4 tablespoons |
| Fresh sage | 1/2 cup |
| Ground ginger | 2 teaspoons |
| Garlic cloves (minced) | 1/2 tablespoon |
| Fresh ground pepper | 4 twists |
| Liquid smoke | 3/4 teaspoon |
| Toasted sesame seeds | 2 tablespoons |
| Long grain brown rice | 2 3/4 cups |
| Sesame seeds (for garnish) | 1 tablespoon |
| Fresh sage (for rice) | 2 tablespoons |
| Boneless, skinless chicken breasts | 1 pound |
| Zucchini | 1 medium |
| Mushrooms | 8-10 small |
| Red bell pepper | 1 large |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 679.4 |
| Total Fat | 25.6g |
| Saturated Fat | 4.3g |
| Cholesterol | 61.6mg |
| Sodium | 2686.2mg |
| Carbohydrates | 78.7g |
| Dietary Fiber | 6.4g |
| Sugars | 28.4g |
| Protein | 35.9g |
Instructions
-
Prepare the Marinade
In a blender jar, combine reduced sodium soy sauce, chicken broth, honey, extra virgin olive oil, fresh sage, ground ginger, minced garlic, fresh ground pepper, and liquid smoke. Blend thoroughly until the mixture is smooth. Stir in toasted sesame seeds to complete the marinade. -
Marinate the Chicken
Set aside 1 cup of the marinade for later use. Pour the remaining marinade over the boneless, skinless chicken breasts, ensuring they are well-coated. Cover and refrigerate for at least 8 hours, or up to 24 hours to let the flavors develop. -
Marinate the Vegetables
About 1 hour before grilling, prepare the vegetables. Slice the zucchini, mushrooms, and red bell pepper into bite-sized pieces. Place them in a glass bowl and pour 1/2 cup of the reserved marinade over them. Let the vegetables marinate at room temperature for approximately 45 minutes. -
Prepare the Rice
While the vegetables are marinating, bring chicken stock to a boil in a medium saucepan. Add 1 tablespoon of fresh sage to the boiling stock. Once the stock is boiling, add the long-grain brown rice, stir, cover, and reduce heat to low. Cook the rice for 45-50 minutes, or until tender. -
Toast the Sesame Seeds
In a small skillet, warm sesame oil over medium heat. Add the sesame seeds and toast them until they are lightly browned and fragrant, about 3-5 minutes. Set the toasted sesame seeds aside. -
Assemble the Kabobs
Preheat your grill to medium heat. While the grill is heating, thread the marinated chicken and vegetables onto 4 skewers, alternating between pieces of chicken and vegetables. -
Grill the Kabobs
Place the skewers on the grill and cook for 20-25 minutes, turning occasionally, until the chicken is thoroughly cooked and the vegetables are crisp-tender. During grilling, baste the kabobs frequently with the remaining marinade. -
Finish the Rice
Once the rice is fully cooked, stir in the remaining 2 tablespoons of fresh sage and the toasted sesame seeds. This will give the rice a fragrant and nutty flavor to complement the kabobs. -
Serve
To serve, place a generous portion of sage rice on each plate and top with the grilled chicken and veggie kabobs. Enjoy this healthy and flavorful meal that’s perfect for summer grilling.
Notes
- The marinating time for both the chicken and vegetables is key to developing the deep flavors in this dish, so don’t rush this step.
- If you’re short on time, you can marinate the chicken for as little as 30 minutes, but for the best results, longer marination is recommended.
- Feel free to mix and match the vegetables based on what you have on hand or your preferences. Grilled onions, cherry tomatoes, or even asparagus would all work wonderfully in this dish.
- You can easily make this recipe gluten-free by ensuring that the soy sauce is gluten-free and using a gluten-free chicken broth.
Grilled Chicken and Veggie Kabobs Atop Sage Rice is a meal that combines healthy, hearty ingredients with fresh, vibrant flavors, making it the perfect dish to enjoy on a warm summer evening. The sage rice provides a lovely savory base, while the grilled kabobs are packed with juicy chicken and crisp vegetables, making each bite full of flavor and satisfaction.
