BBQ Grilled Chicken Kebabs
Prep Time: 2 hours
Cook Time: 30 minutes
Total Time: 2 hours 30 minutes
Recipe Category: Healthy
Servings: 6
Calories per serving: 186.4
Description
Savor the delicious, smoky flavor of BBQ Grilled Chicken Kebabs, perfectly marinated in a blend of savory soy sauce, honey, and fresh lemon juice. This recipe, originally featured in the Slim Lines column by Alva Carpenter in Thursday Magazine (Jan 15-21, 2004), offers a light yet flavorful dish that is perfect for a family dinner or a summer cookout. Simple to prepare and bursting with fresh, grilled vegetables, this dish is sure to become a favorite for health-conscious food lovers. Marinated chicken breast is paired with colorful bell peppers, onions, and juicy mushrooms, creating a satisfying and balanced meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Water | 90 ml |
| Soy sauce | 45 ml |
| Lemon juice | 45 ml |
| Honey | 1 1/2 tbsp |
| Garlic powder | 1/2 tsp |
| Ground ginger | 1/2 tsp |
| Boneless skinless chicken breast halves | 6 pieces |
| Green bell peppers, cut into chunks | 1 1/2 peppers |
| Onions, cut into chunks | 1 1/2 onions |
| Mushroom caps | 12 pieces |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 186.4 kcal |
| Fat Content | 3.3 g |
| Saturated Fat | 0.7 g |
| Cholesterol | 75.5 mg |
| Sodium | 651.5 mg |
| Carbohydrates | 11.2 g |
| Dietary Fiber | 1.6 g |
| Sugars | 7.5 g |
| Protein | 28.1 g |
Instructions
-
Prepare the Marinade
In a glass baking dish, combine water, soy sauce, lemon juice, honey, garlic powder, and ground ginger. Stir the mixture well to combine all the ingredients into a smooth marinade. The combination of soy sauce and honey will give the chicken a sweet and savory balance, while the lemon juice adds a fresh zing. -
Marinate the Chicken
Cut the boneless skinless chicken breasts into pieces of your desired size. Add the chicken pieces to the prepared marinade. Make sure each piece is thoroughly coated. To ensure the best flavor, cover the dish with a lid or plastic wrap and refrigerate it for at least 2 hours. The longer the chicken marinates, the more flavorful it becomes. -
Prepare the Grill
While the chicken marinates, prepare your grill. If using charcoal, set the coals for medium heat and allow them to reach a consistent temperature. If using a gas grill, preheat to a medium-high setting. -
Boil the Marinade
After the marination time is up, remove the chicken from the marinade and set the pieces aside. Pour the remaining marinade into a saucepan and bring it to a boil over medium heat. Allow it to boil for about 10 minutes to kill any bacteria from the raw chicken, and to thicken slightly. -
Assemble the Kebabs
Thread the marinated chicken pieces onto skewers, alternating with chunks of green bell peppers, onions, and mushroom caps. The vegetables not only add color and texture but also absorb the wonderful flavors of the marinade as they cook. -
Grill the Kebabs
Place the skewers about 15 cm above medium-hot coals, or on a preheated gas grill. Grill the kebabs for 15-20 minutes, turning them occasionally. Baste the chicken with the boiled marinade every few minutes for extra flavor and moisture. You want the chicken to be fully cooked through with a nice char on the outside. -
Serve and Enjoy
Once the chicken is cooked through and the vegetables are tender, remove the skewers from the grill. Serve hot, either as a stand-alone dish or with a side of quinoa, rice, or a light salad.
Tips for the Best Kebabs
- Marination Time: While 2 hours is the minimum marination time, you can marinate the chicken overnight for an even more flavorful outcome.
- Grill Temperature: Medium heat is ideal for grilling kebabs. If the heat is too high, the outside of the chicken may burn before the inside is fully cooked.
- Vegetable Variations: Feel free to experiment with other vegetables like zucchini, cherry tomatoes, or eggplant. Just make sure to cut them into uniform pieces so they cook evenly.
- Cooking Alternatives: If you donโt have a grill, you can also cook these kebabs in a preheated oven at 400ยฐF (200ยฐC) for about 20 minutes, flipping halfway through, or use a grill pan on the stovetop.
Why Youโll Love This Recipe
These BBQ Grilled Chicken Kebabs are a wonderful combination of lean protein, colorful veggies, and a tangy, sweet marinade. The recipe is light yet filling, making it a great choice for anyone looking to enjoy a healthy, balanced meal without sacrificing taste. Whether you’re hosting a backyard BBQ, making a weeknight dinner, or prepping for meal planning, these kebabs are a crowd-pleaser that delivers on flavor, nutrition, and ease of preparation.
Enjoy these healthy kebabs with a side of your favorite salad, or serve them with a cool yogurt dip for an extra layer of flavor. No matter how you serve them, they are sure to be a hit at your next meal!
