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Marinated Chicken Kabobs

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Submitted by alibal

Lemon-tarragon marinated chicken kabobs with zucchini and red pepper, broiled until golden and juicy. A low-calorie, high-protein skewer dinner that comes together fast on busy weeknights.

YIELD

4 servings

PREP

30 min

COOK

8 min

READY

40 min

These chicken breast kabobs get their punch from a bright lemon and tarragon marinade with a kick of hot pepper sauce. Thread the cubed chicken onto skewers with chunky zucchini and sweet red pepper, then broil until the edges char just slightly and the chicken stays tender inside.

The 20-minute room-temperature marinade does real work here. Lemon juice and olive oil tenderize the meat while tarragon adds an herby, slightly anise-like flavor you don’t see on most kabob recipes. Turning the bag frequently ensures every piece soaks evenly.

Broiling close to the heat source gives you color fast without drying out the chicken. Watch for the edges of the zucchini to blister and soften. That’s your visual cue everything is nearly done.

Kitchen Tips

  • Soak wooden skewers in water for 30 minutes before threading to prevent scorching under the broiler.
  • Cut all vegetables and chicken to the same size so everything cooks at the same rate.
  • Reserve extra marinade for basting, but only brush it on during the first half of cooking so the raw chicken juices cook off completely.
  • These work just as well on an outdoor grill over medium-high direct heat.

Variations

  • Swap zucchini for yellow squash or chunks of red onion for a sweeter bite.
  • Use shrimp instead of chicken and cut the broil time in half.
  • Add a pinch of smoked paprika to the marinade for a deeper, smokier flavor.

Ingredients

2 30
TABLESPOONS ML WATER
2 30
TABLESPOONS ML OLIVE OIL
½ 2.5
TEASPOON ML TARRAGON LEAVES
dried, crushed
¼ 1.3
TEASPOON ML RED HOT PEPPER SAUCE
2 30
TABLESPOONS ML LEMON JUICE
0.6
TEASPOON ML SALT
1 1
CLOVE CLOVE GARLIC
minced
2 2
MEDIUM MEDIUM ZUCCHINIS
cut in 1 inch pieces
1 1
MEDIUM MEDIUM BLACK PEPPER *
12 346.8
OUNCES ML/G BONELESS CHICKEN BREAST
cut into 1 inch cubes

Directions

For marinade, combine lemon juice, water, oil, tarragon, hot pepper sauce, salt, and garlic.

Place chicken in a plastic bag and set in a deep bowl.

Pour marinade in bag.

Close bag.

Let chicken stand 20 minutes at room temperature, turning bag frequently.

Cut green or sweet red pepper into 1inch squares.

Drain chicken, reserving marinade.

Thread chicken, zucchini, and red pepper alternately on 4 long skewers.

Arrange skewers on the unheated rack of a broiler pan.

Broil 4 to 5 inches from heat about 8 minutes or until chicken is tender and no longer pink; turn once and brush with marinade.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 171g (6.0 oz)
Amount per Serving
Calories 159 48% from fat
 % Daily Value *
Total Fat 9g 13%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 43mg 14%
Sodium 122mg 5%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 5%
Sugars g
Protein 34g
Vitamin A 4% Vitamin C 34%
Calcium 3% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Low Carb, Low Sodium
 
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