Mediterranean-inspired grilled chicken kebabs

Mediterranean-inspired grilled chicken kebabs

Fire up the grill for some Mediterranean-inspired flavor. These veggie-filled chicken kebabs are marinated in a delicious lemon herb dressing and served with seasoned brown rice.

Makes 4 servings | Prep: 10 min + 30 min marinate time | Cook: 15 min

Ingredients

• 2 tsp lemon zest
• 2 Tbsp fresh lemon juice
• 3 cloves garlic, minced
• 1 Tbsp extra-virgin olive oil
• 1 tsp dried thyme
• 1 tsp dried oregano
• ¼ tsp crushed red pepper flakes
• 1 lb boneless, skinless chicken breasts, cut into 16 cubes
• 16 whole button mushrooms, stems removed
• 1 large green bell pepper, cut into 16 pieces
• 16 cherry tomatoes
• ½ cup uncooked instant brown rice
• 1 cup low-sodium chicken broth
• ¼ tsp ground cumin
• ¼ cup sun-dried tomatoes, chopped
• Nonstick cooking spray

Preparation

• In a medium mixing bowl stir together the lemon zest, lemon juice, garlic, olive oil, thyme, oregano and red pepper flakes. Add the uncooked chicken pieces. Stir to coat. 
• Cover and refrigerate for at least 15 minutes or up to 8 hours. Toss the chicken several times if marinating for more than 30 minutes. 
• Soak eight 8-inch wooden skewers for at least 30 minutes in cold water to keep them from charring or use metal skewers. 
• Preheat grill to medium-high heat. 
• Thread 2 pieces each of the chicken, mushrooms, bell pepper and cherry tomatoes on each skewer. Discard chicken marinade.
• In a medium saucepan, bring the broth, ground cumin and sun-dried tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. 
• While the rice cooks, spray the grill with nonstick cooking spray. Grill the kebabs for 2 to 3 minutes on each side. Cook for a total of 8 to 12 minutes, or until the chicken reaches an internal temperature of 165°F. 
• Remove rice from stove and let stand for about 5 minutes. Fluff with a fork. Serve kebabs with the rice on the side.

Nutrition

Serving size: 2 skewers + 1/3 cup rice

Calories: 238 | total fat: 6 g | saturated fat: 1 g | sodium: 370 mg | cholesterol: 65 mg | total carbs: 16 g | fiber: 3 g | sugars: 5 g | protein: 30g  | potassium: 245 mg