Recipe: Barbecued Chicken Skewers

The age old question… What’s for dinner? 

Well, this healthy recipe is a scrumptious answer, whether you’re looking for a quick weeknight meal or planning the menu for your next grill-out. The best part is that this gets you out of the hot kitchen, and the results are still elegant and savory. 

And let’s face it… we all like to eat with our hands from time to time! There is something so ancient and practical about meat cooked on sticks. 

Metal skewers are a good option here. If you choose bamboo, be sure to soak them in water ahead of time for 30 minutes so they don’t catch fire on the grill! 

You can substitute your favorite veggies here – asparagus, quartered Brussels sprouts, grape tomatoes, and halved mushrooms are all great options. (Just be sure to cut them into similarly sized pieces so they cook at the same rate.)

No matter which ingredients you choose, using the savory, spicy rub in this recipe helps you avoid added sugar from traditional barbecue sauce. 

Final note: Since clean, lean protein should be a cornerstone of every meal you eat, you deserve the very best! After all, you are what you eat ate… Be sure to choose organic pasture-raised chicken that is never fed any corn, soy, antibiotics, or hormones.

Barbecued Chicken Skewers

  ,

August 12, 2019

With just a little bit of prep and a lot of flavor, these smoky, spicy chicken skewers make the perfect healthy meal.

  • Prep: 30 mins
  • Cook: 15 mins
  • Yields: 4 Servings

Ingredients

2 Tbsp BBQ Spice Rub (recipe below)

1 1/2 lbs organic free-range boneless skinless chicken breasts, cut into 1-inch cubes

2 small organic yellow onions, quartered

2 small organic red or yellow bell peppers, cut into 1” chunks

2 cups thinly sliced organic zucchini

1/2 tsp sea salt

avocado oil spray

Directions

1Mix the chicken and BBQ Spice Rub together in a medium mixing bowl and toss thoroughly.

2Refrigerate, covered, for at least 30 minutes or up to 4 hours.

3Prepare a grill for direct medium heat.

4Add veggies to the bowl of seasoned chicken, add salt, and toss thoroughly.

5Thread chicken and vegetables onto 12-inch skewers, alternating chicken and veggies; leave a small space between meat and vegetables to ensure the chicken cooks evenly.

6Thoroughly spray the finished skewers with avocado oil.

7Place the skewers on the grill, directly over the heat, and cook, turning occasionally, until cooked through, 12-15 minutes.

Want more delicious, nutritious recipes? Check out jjvirgin.com/recipes.

00:00

BBQ Spice Rub

  

August 12, 2019

This smoky blend is perfect for grilled meat, poultry, or fish. It also makes a great seasoning for baked sweet potatoes or slow-roasted almonds or walnuts.

Pairs well with All-Purpose Finger-Lickin'-Good BBQ Sauce.

 

  • Prep: 5 mins
  • Yields: Approximately 6 tablespoons

Ingredients

2 tbsp smoked paprika

1 tbsp chili powder

2 tsp ground cumin

1 tsp garlic powder

1 tsp sea salt

1/2 tsp freshly ground black pepper

Directions

1Combine all the ingredients in a small bowl and mix well. Double or triple the recipe and keep the rub in a sealed jar in your spice cabinet.

This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out the Backyard BBQ Menu and Guide for links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

For more healthy, tasty recipes go to jjvirgin.com/recipes.

00:00

Nutrition Facts

Serving Size1 tablespoon
Calories19
Sodium390 mg
Protein0 grams
Total Fat0 grams
Saturated Fat0 grams
Total Carbohydrates4 grams
Dietary Fiber1 gram

Thanks so much for reading! You can get plenty more delicious, healthy recipes when you follow me on Pinterest

Recent Posts