Heartburn-Friendly Broiled Chicken Kabobs Recipe

Chicken kabobs with skewer and zucchini on plate
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Nutrition Highlights (per serving)

Calories 437
Fat 10g
Carbs 41g
Protein 45g
View All
Total Time 35 min
Prep 20 min, Cook 15 min
Servings 4

This heartburn-friendly broiled chicken kabobs recipe is easy and takes all of 35 minutes to prepare from start to finish. An added plus is that it is low in fat.

Since too much fat in a dish can actually cause heartburn, a recipe that is low fat is more likely to lessen your chances of having heartburn. So now you can indulge your passion for kabobs without fear.

This recipe calls for wooden skewers that have been soaked, but some kabob pundits prefer to use metal skewers to prevent the chance of the wood splintering into the food. The choice is yours. In either case, lightly coat the skewers with a little olive oil before using. Your food will slide much more easily onto them.

Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1/2 teaspoon rosemary
  • 1/2 teaspoon parsley
  • 1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces
  • Nonstick vegetable cooking spray
  • 4 cups zucchini cut into 1-inch pieces
  • 3 cups small whole button mushrooms, stems removed
  • 1 cup long-grain brown rice, cooked according to directions without salt or fat

Preparation

  1. In a medium bowl, combine 1 tablespoon olive oil, 1 teaspoon oregano, 1 teaspoon basil, 1/2 teaspoon rosemary and 1/2 teaspoon parsley.
  2. Add 1.5 pounds chicken pieces to a bowl and mix well, coating all sides of chicken.
  3. Let sit for 5 minutes.
  4. Spray a broiler pan with nonstick vegetable spray.
  5. Stir 4 cups zucchini pieces and 3 cups button mushrooms into the bowl of the chicken mixture until well coated.
  1. Thread chicken, mushrooms, and zucchini pieces alternating them, on all 8 skewers.
  2. Place kabobs on broiler pan
  3. Broil 5 minutes on each side, turning once.
  4. Serve with hot brown rice.

Note: Kabobs are traditionally served over a bed of rice, with pita bread. They can be served on or off the skewer with dipping sauces of choice.

Fun Fast Facts About Kabobs

  • A shish kebab is a skewer of grilled meat (lamb, beef, fish or chicken, and pork in some cultures) with vegetables like green peppers, onions, and mushrooms.
  • Whether it's spelled kabob, kebab, kebob or kebap, the word (literally meaning "skewer"), comes from Turkish and was popular with Asian soldiers, who roasted meats on their sword blades.
  • In the Middle East, kabobs are not always prepared on a skewer and do not always consist of cubed meat and veggies.
Nutrition Facts
Servings: 4
Amount per serving  
Calories 437
% Daily Value*
Total Fat 10g 13%
Saturated Fat 2g 10%
Cholesterol 105mg 35%
Sodium 111mg 5%
Total Carbohydrate 41g 15%
Dietary Fiber 4g 14%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 45g  
Vitamin D 0mcg 0%
Calcium 54mg 4%
Iron 3mg 17%
Potassium 846mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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