As we wind our way into fall, there’s nothing quite so enjoyable as a weekend spent with friends and family – with a little football thrown in. Tailgating is one of the great pastimes that we enjoy in these parts, whether it be on Friday, Saturday, Sunday (really any day of the week). And the good news is that you can throw a great football-based party that is also enjoyable for those who are trying to be healthy. All you need is a few solid recipes, and you’ll be ready to hunker down without the guilt of greasy or calorie-laden foods getting in the way.
With that in mind, know that the grill is often your friend. Grilled meats – especially chicken, pork (specifically tenderloin and chops), fish, and shellfish – not only taste great, but they also offer high protein/lower calorie alternatives to fried chicken and burgers.
So, fire up the grill and give this grilled chicken skewers recipe a shot – we promise it’ll be a hit at your next tailgate.
Ingredients
Skewers: You can use wood or metal skewers.
Marinade or dry rub: It’s your preference, but a good marinade really works its way into the meat. Be sure to make your own to keep it as light and healthy as possible. You can even keep it simple by combining olive oil, basil, parsley, garlic, lemon juice, and salt. Or, if you prefer a dry rub, you can combine salt, pepper, oregano, basil, and garlic powder (add a little cayenne powder for a kick).
Chicken: Boneless, skinless chicken breasts or chicken thighs work great.
Mushrooms: Whole white button, baby portabella, or cremini mushrooms are all good choices.
Tomatoes: You can purchase incredibly tasty grape or cherry tomatoes in a wide variety of colors.
Green peppers: Cut into one-inch pieces.
Onions: They don’t have to be Vidalias, but these wonderful, Georgia-grown sweet treats add something special to any skewer.
*If you want to get creative, you can even try some fruit, like pineapple or fresh peaches to add to the skewers.
Directions
Create a marinade up to two hours (but at least 30 minutes) before you’re ready to cook. In a bowl or zip-top bag, mix the olive oil, herbs, garlic, lemon juice, and salt. If you use a rub, put it on the chicken in the same timeframe.
Cut the chicken into 1-inch pieces. Then soak the chicken in the marinade – stirring so that the chicken is completely coated. Or put the chicken into a container with a rub and shake it up thoroughly so each part of the chicken gets covered.
Cover the bowl or seal the bag, then refrigerate the chicken (or put it in a cooler) for at least 30 minutes or up to two hours.
Start your grill. You’ll want to set it for medium-high to high heat – for charcoal cookers, be sure to keep the flame relatively low, so you don’t risk singeing the skewers too much.
Build your skewers. Put the marinated chicken and veggies on to the wooden or metal skewer. Hint: it can make for easier cooking to put similar ingredients together on one skewer (all your chicken on one skewer, all the veg on their own skewers).
Grill your skewers over medium-high to high heat, turning them occasionally until they are cooked through (be sure that the chicken is fully cooked before serving!).
Remove from the grill and serve either on the skewer or off.
For more ideas on healthy eating, our dieticians and nutritionists are here to help. Simply call us today and let us help create the perfect meal plan.
