Healthy spiced chicken and seasonal vegetable skewers
March 23, 2019
Healthy spiced chicken and seasonal vegetable skewers
These family friendly skewers are perfect for a quick dinner, a BBQ or to make in advance to add to lunch boxes during the week. Adapt the recipe to include whatever season vegetables you have available. I could talk for hours about the superior flavour the freshly harvested vegetables provide to these skewers but in reality the secret is in the basting paste. Spiced with ginger, turmeric, sumac and pepper it’s a moreish combination that is works equally well with fish, or as a red meat marinate.
Healthy spiced chicken and seasonal vegetable skewers
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Course:
Main
Cuisine:
BBQ, Family Food
Keyword:
BBQ, chicken, family food, gluten free, healthy, low FODMAP, Skewers
Ingredients
Basting Sauce
- 2 cm fresh ginger grated
- 2 cm fresh turmeric grated
- 1 tbsp lemon juice
- 1 teasp sumac
- 1 teap ground coriander
- 1 handful fresh mint finely chopped generous handful
- 2 tbsp olive oil extra virgin
- 1 clove garlic minced or finely chopped
- 4 grinds black pepper
- 1 teaspoon honey optional
Skewers
- 300 grams chicken breast or thigh cut into even sized cubes
- 200 grams mushroom cups small, whole
- 1 capsicum cut into wedges, or use baby ones as shown
- 120 grams cherry tomatoes
- 1/2 zucchini sliced into 3 cm thick rounds
- 1/2 eggplant cut into 3 cm thick pieces
- olive oil or oil of choice for cooking
Instructions
-
Combine the basting sauce ingredients, mixing with a fork. Set aside
-
Add the chicken and vegetables to the skewers by alternating ingredients until each one is full. Tip: Ensure the vegetables are threaded on the skewers with a flat side down when placed in the pan. Slice off the edges of the mushroom so they lay flat in the pan when cooking.
-
Using medium-high heat, heat a griddle pan if cooking indoors, or the BBQ.
-
Brush the kebabs with the basting sauce on all sides
-
Brush the plate or base of the pan with extra oil to prevent the skewers from sticking and cook them for approximately 5 minutes, turn and add any remaining basting sauce Repeat until the meat is cooked through
-
Remove and rest for 2-3 minutes prior to serving
Recipe Notes
If using wooden skewers: Soak for a couple of hours in water prior to serving to avoid splintered pieces and burning during cooking.
The tomatoes and capsicum may fall off the skewers during cooking. They are the quickest to cook. If this happens, scoop them up and set them aside to add to the plate when serving.
Exclude the garlic and honey for a low-FODMAP version of this recipe.
Feel free to use any seasonal vegetables your family loves.
Serve with flat bread for a kebab style meal or with salad or sides of your choice.
Enjoy!
This recipe was originally created by me for Geelong Surf Coast Living Magazine Autumn 2019 edition.
Inspiring families to grow at least one fresh food item at home to experience the benefits of fresh food.