This heartburn-friendly broiled chicken kabobs recipe is easy and takes all of 35 minutes to prepare from start to finish. An added plus is that it is low in fat.
Since too much fat in a dish can actually cause heartburn, a recipe that is low fat is more likely to lessen your chances of having heartburn. So now you can indulge your passion for kabobs without fear.
This recipe calls for wooden skewers that have been soaked, but some kabob pundits prefer to use metal skewers to prevent the chance of the wood splintering into the food. The choice is yours. In either case, lightly coat the skewers with a little olive oil before using. Your food will slide much more easily onto them.
- 1 tablespoon olive oil
- 1 teaspoon oregano
- 1 teaspoon basil
- 1/2 teaspoon rosemary
- 1/2 teaspoon parsley
- 1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces
- Nonstick vegetable cooking spray
- 4 cups zucchini cut into 1-inch pieces
- 3 cups small whole button mushrooms, stems removed
- 1 cup long-grain brown rice, cooked according to directions without salt or fat
- In a medium bowl, combine 1 tablespoon olive oil, 1 teaspoon oregano, 1 teaspoon basil, 1/2 teaspoon rosemary and 1/2 teaspoon parsley.
- Add 1.5 pounds chicken pieces to a bowl and mix well, coating all sides of chicken.
- Let sit for 5 minutes.
- Spray a broiler pan with nonstick vegetable spray.
- Stir 4 cups zucchini pieces and 3 cups button mushrooms into the bowl of the chicken mixture until well coated.
- Thread chicken, mushrooms, and zucchini pieces alternating them, on all 8 skewers.
- Place kabobs on broiler pan
- Broil 5 minutes on each side, turning once.
- Serve with hot brown rice.
Note: Kabobs are traditionally served over a bed of rice, with pita bread. They can be served on or off the skewer with dipping sauces of choice.
Fun Fast Facts About Kabobs
- A shish kebab is a skewer of grilled meat (lamb, beef, fish or chicken, and pork in some cultures) with vegetables like green peppers, onions, and mushrooms.
- Whether it’s spelled kabob, kebab, kebob or kebap, the word (literally meaning “skewer”), comes from Turkish and was popular with Asian soldiers, who roasted meats on their sword blades.
- In the Middle East, kabobs are not always prepared on a skewer and do not always consist of cubed meat and veggies.
Time: 35 minutes | Prep Time: 20 minutes | Cook Time: 15 minutes
Makes: 4 servings | Calories 437 | Fat 10g | Protein 45g | Dietary Fiber 4g
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