Even though winter is here, don’t stop grilling delicious, healthy meals. One of my favorite meals is Shish Kabobs, marinated protein with lots of fruit and vegetables grilled on a stick. Let’s face it, you can’t get much healthier than that. Fruits and vegetables are loaded with healthy nutrients and contain only a small amount of low-to-medium glycemic carbohydrates and fiber to effectively keep your diet on track.
You can enjoy a wide variety of Shish Kabobs by choosing one or several protein choices. Beef, lamb, pork, turkey, chicken breast, white fish, lobster, scallops or shrimp are all delicious when marinated for several hours, skewered and grilled. Equally delicious are vegetables and fruits such as red and yellow bell peppers, red onions, mushrooms, zucchini, summer squash, cherry tomatoes, pineapple and plums. It’s best to use cubed vegetables and fruits that cook at the same rate when skewered and grilled. You can intermingle them, or have inpidual skewers for each of your favorite choices. Simply skewer your choice of protein, vegetables and fruit on bamboo or metal skewers and grill until cooked throughout.
I like to experiment with unique marinades using an olive oil base with a variety of herbs, spices and fruit juice depending on the protein. Rosemary, garlic and dijon mustard are delicious with beef, pork or lamb. Italian dressings spice up chicken and turkey, and lemon with garlic adds flavor to seafood. Just grilling vegetables and fruits brings out their amazing natural flavors with little or no seasonings required. They can be lightly brushed with balsamic vinegar and olive or coconut oil to prevent sticking.
Below is one of my favorite Shish Kabob recipes. It is a delicious way to get your daily fruits and vegetables. I like to make extra for tasty lunch leftovers the following day.
Chicken, Vegetable And Fruit Shish Kabobs
- 1 lb. chicken breast (cut into 2” cubes)
- 1/3 cup olive oil base Italian marinade
- 1 red bell pepper
- 1 yellow bell pepper
- 1 large red onion
- 1 zucchini squash
- 1 summer squash
- 10 medium size mushrooms
- 20 or more cherry tomatoes
- 12 cubes of fresh cubed pineapple
- 2 fresh cubed ripe plums
- 2 Tbsp. olive oil or coconut oil
- Salt, pepper and herbs to taste
Directions: Marinate cubed chicken in marinade for 1 to 2 hours. On four skewers, thread the chicken. Clean and cut the vegetables and fruit into 1 1/2” to 2” pieces. On eight additional skewers or more, rotate the variety of vegetables and fruit. Lightly brush the vegetables and fruit with olive or coconut oil to prevent sticking and sprinkle with salt, pepper or herbs. Grill the kabobs approximately 10-15 minutes turning often until cooked throughout.
The above amount serves four. Note: If there is a fruit or vegetable that you are not using, double up on another.
Joyce Daoust is a Certified Nutritionist, Balance Bar® spokesperson and national best-selling co-author of THE FORMULA, A Personalized 40-30-30 Weight Loss Program.