After weight-loss surgery, many people are on the lookout for recipes that are healthy, easy to make and don’t sacrifice taste. This tasty dinner recipe uses the vegetables you already have and chunks of protein-rich chicken to create a culinary delight. It is family friendly, nutritious and highly satisfying – and it only takes 20 minutes to prepare.
Ingredients:
- 2 teaspoons grated lemon rind
- 4 teaspoons fresh lemon juice, divided
- 2 teaspoons bottled minced garlic
- 2 teaspoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 8 (1 inch) pieces yellow bell pepper
- 8 cherry tomatoes
- 1 pound skinless, boneless chicken breast, cut into 1-inch pieces
- 1 small red onion, cut into 8 wedges
- Cooking spray
- 2 tablespoons plain low-fat yogurt
- 2 tablespoons reduced-fat sour cream
- 1 tablespoon commercial pesto
Directions:
- Preheat broiler.
- Combine rind, 1 tablespoon juice, garlic, oil, salt and pepper. Toss with bell pepper, tomatoes, chicken and onion. Thread vegetables and chicken onto 4 (12-inch) skewers (if using bamboo skewers, soak them in water before using). Place skewers on broiler pan coated with cooking spray. Broil skewers for 12 minutes or until chicken is done, turning occasionally.
- Combine 1 teaspoon juice, yogurt, sour cream and pesto. Serve sauce with kebabs.
Amount per serving
Calories: 211
Fat: 7.3 g
Saturated fat: 2.1 g
Monounsaturated fat: 3 g
Polyunsaturated fat: 0.7 g
Protein: 27.9 g
Carbohydrate: 7 g
Fiber: 1.2 g
Cholesterol: 70 mg
Iron: 1.4 mg
Sodium: 441 mg
Calcium: 48 mg
The recipe makes 4 servings. Serving size is one kebab with one tablespoon of sauce.
The recipe is courtesy of Jackie Mills, Cooking Light (September 2010).
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