Best Low Fat Chicken Kabobs Recipes

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CHICKEN KABOBS



Chicken Kabobs image

These Chicken Kabobs are made with chicken breasts, a flavorful chicken kabob marinade and vegetables. This colorful meal is easy to make on the grill or in the oven.

Provided by Kristine Rosenblatt

Categories     Main Course

Time 1h15m

Number Of Ingredients 15

¼ cup olive oil
¼ cup low sodium soy sauce
3 tablespoons lemon juice
2 tablespoons brown sugar (or honey)
1 tablespoon Worcestershire sauce
2 cloves garlic (minced)
1 teaspoon Italian seasoning (or dried oregano)
¼ teaspoon black pepper
1 ¼ pounds boneless skinless chicken breasts (cut into 1-inch pieces)
2 small or 1 medium zucchini (sliced into ½-inch thick rounds)
1 red bell pepper (cut into 1-inch pieces)
1 yellow bell pepper (cut into 1-inch pieces)
1 small red or yellow onion (cut into 1-inch chunks with a few layers still together)
1 ½ tablespoons olive oil
salt and pepper (to taste)

Steps:

  • If using wooden skewers, soak them in a dish of warm water for at least 20 minutes.
  • Combine the chicken marinade ingredients in a zip-top bag or dish: olive oil, soy sauce, lemon juice, brown sugar, Worcestershire sauce, garlic, Italian seasoning and black pepper. Squish to mix in the bag or whisk if using a dish.
  • Add the chicken pieces to the marinade. Make sure that all of the chicken is coated with the marinade. Refrigerate for at least 30 minutes and up to 4 hours.
  • Place the zucchini rounds and chopped bell peppers in a baking dish or bowl. Drizzle with the 1 ½ tablespoons of olive oil and sprinkle with salt and pepper; toss gently to coat. Add the onion to the bowl last and mix in very gently so that the onion layers stay together as best as possible.
  • Put the chicken and vegetables on the skewers, dividing evenly between the 8 skewers and arranging the vegetable pieces in between the chicken pieces. Aim to put about 3 chicken pieces and 2-3 pieces of each vegetable per skewer. Discard all of the used marinade that held the chicken.
  • Grill over medium heat for 12-18 minutes, turning every few minutes to cook all sides evenly. Kabobs are done when chicken is cooked through to an internal temperature of 165° F.

Nutrition Facts : ServingSize 2 skewers, Calories 407 kcal, Carbohydrate 18 g, Protein 33 g, Fat 23 g, SaturatedFat 3 g, TransFat 1 g, Cholesterol 91 mg, Sodium 747 mg, Fiber 2 g, Sugar 11 g, UnsaturatedFat 18 g

LIGHT CHICKEN KABOBS



Light Chicken Kabobs image

Margaret Balley of Coffeeville, Mississippi shares her flavorful recipe for Light Chicken Kabobs. "They're easy to make ahead and grill in less than 30 minutes," raves Margaret.

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 6 servings.

Number Of Ingredients 8

6 boneless skinless chicken breast halves (4 ounces each)
2 large green peppers, cut into 1-1/2 inch pieces
2 large onions, cut into 18 wedges
18 medium fresh mushrooms
1 bottle (8 ounces) low-fat Italian salad dressing
1/4 cup light soy sauce
1/4 cup Worcestershire sauce
2 tablespoons lemon juice

Steps:

  • Cut each chicken breast half into three lengthwise strips. Place the chicken in a large resealable plastic bag. Place the green peppers, onions and mushrooms in another large resealable plastic bag. , In a large bowl, combine the salad dressing, soy sauce, Worcestershire sauce and lemon juice. Remove 1/3 cup; cover and refrigerate. Divide the remaining salad dressing mixture between the chicken and the vegetables; seal both bags and turn to coat. Refrigerate 4 hours or overnight, turning occasionally. , Drain and discard marinade from chicken and vegetables. Alternately thread chicken and vegetables on 18 metal or soaked wooden skewers. Grill over medium heat for 12-15 minutes or until chicken juices run clear, turning and basting with reserved marinade occasionally.

Nutrition Facts : Calories 210 calories, Fat 4g fat (0 saturated fat), Cholesterol 74mg cholesterol, Sodium 673mg sodium, Carbohydrate 13g carbohydrate (0 sugars, Fiber 0 fiber), Protein 29g protein. Diabetic Exchanges

CHICKEN KABOBS (LOW CAL.)



Chicken Kabobs (Low Cal.) image

This recipe has increadable flavor,is easy to make and has been the family for years. The marinade carmelizes on the chicken and vegetables, to give them a very unique flavor that complements the vegetables and chicken flavor. These are very low cal.(approx. 310cal. per 2 full skewers), and are quite filling. They are a summer favorite of our family. We serve them with rice or baked potatoe.You can cook them on the B-B-Q or oven. It sound like a very simple recipe, but the flavor isn't, there won't be any left overs. Try these, you will not be sorry.

Provided by 2nd Cook

Categories     Chicken Breast

Time 35m

Yield 12 skewers, 4 serving(s)

Number Of Ingredients 7

4 chicken breasts
1 (250 ml) bottle , kraft russian dressing. (has to be russian for the flavor)
1/4 cup soya sauce
3 tablespoons brown sugar
3 medium sizes onions (any type)
3 large bell peppers (any color)
12 wooden skewers

Steps:

  • Mix the russian dressing,soya sauce and brown sugar in a bowl (no need to heat),I usually make a double batch so there is lots of marinade for the reserve. When well mixed, reserve 1/4 to 1/2 cup of marinade to use for brushing on the skewers.
  • Cut chicken breast,onion and peppers into 1 to 2 inch cubes (chicken shrinks quite a bit so don't cut too small).
  • Put chicken into the marinade and refegerate for 2 to 4 hours.
  • Soak wooden skewers for 1/2 hour or so.
  • Take chicken out of fridge.
  • Dip pepper in marinade and push onto skewer to the end, then chicken, then dip onion in marinade and push onto skewer.
  • Repeat untill there is none left, alternating vegtables with chicken.
  • You can also use straight vegetables if you want on some.
  • Put skewers on Bar-B-Q or oven at 375 f.
  • Turn and brush with reserve marinade frequently so the chicken doesn't dry out.
  • Don't worry if the edges of the vegetables burn a little, it actually adds flavor just keep adding reserve marinade on top of them.
  • Cook until chicken is cooked.(cut into to make sure).
  • You can also use beef for the skewer if you like (I prefer chicken as the beef tends to dry out abit, plus not low cal.).
  • Serve with rice or baked potatoes.
  • Enjoy.

LOW FAT CHICKEN KABOBS



Low Fat Chicken Kabobs image

This is a great way to prepare chicken, it tastes great and it's good for you. A good alternative to typical barbecue food.

Provided by Chef Zenia

Categories     Chicken

Time 30m

Yield 4-6 serving(s)

Number Of Ingredients 7

1 pinch saffron thread
3/4 cup plain nonfat yogurt
1 tablespoon chopped of fresh mint or 1 teaspoon dried mint
1 small shallot, minced
1 clove fresh garlic, minced
1/4 teaspoon garlic powder
1 1/2 lbs chicken breast tenders, cut into 1 1/2 inch cubed pieces

Steps:

  • Put saffron in a small cup with 2 tbsp hot water.
  • Let soak for a few minutes.
  • In a large shallow dish, combine yogurt, mint, shallot, fresh and granulated garlic.
  • Add saffron and soaking liquid.
  • Add chicken pieces; cover with plastic wrap and marinate in the refrigerator for at least 30 minutes and up to 12 hours.
  • Light an outdoor grill or heat a stovetop grill pan.
  • Thread the marinated chicken pieces onto skewers.
  • Grill kebabs until chicken is no longer pink in the middle, about 5 minutes per side.

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