Grilled Vegetable Skewers: Easy BBQ Recipe with Zucchini

Grilled vegetable skewers are not only a delightful addition to any barbecue or cookout but also a nutritious choice for your diet, featuring a vibrant medley of zucchini, bell peppers, mushrooms, and onions that are rich in essential vitamins and minerals, with zucchini being low in calories yet high in Vitamin C and potassium, which supports immune function and regulates blood pressure, while bell peppers are loaded with antioxidants, particularly Vitamin C, promoting skin health and protecting cells, red onions contain anti-inflammatory compounds and antioxidants that contribute to overall health, mushrooms provide Vitamin D and B vitamins that support bone health and immune function, olive oil serves as a source of heart-healthy monounsaturated fats that help reduce the risk of heart disease, and balsamic vinegar, low in calories, adds flavor while containing antioxidants that may reduce inflammation, making grilled vegetable skewers an excellent choice for a balanced diet.

Ingredients:

- 1 zucchini, sliced

- 1 bell pepper, chopped

- 1 red onion, chopped

- 1 cup mushrooms

- 2 tbsp olive oil

- 1 tbsp balsamic vinegar

- Salt and pepper to taste

Instructions:

1. Toss veggies with olive oil, balsamic vinegar, salt, and pepper.

2. Thread onto skewers and grill until tender.

Nutrition Value:

1. Zucchini, sliced:

  - Calories: Approximately 19 kcal per 100g

  - Carbohydrates: About 3.1g per 100g

  - Protein: Around 1.2g per 100g

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: High in Vitamin C and Vitamin A, also a good source of Vitamin K and B vitamins

  - Minerals: Contains potassium, manganese, and magnesium

  - Nutritional Benefit: Zucchini is low in calories and carbohydrates but rich in vitamins and minerals, particularly Vitamin C which supports immune function, and potassium which helps regulate blood pressure.

2. Bell pepper, chopped:

  - Calories: Approximately 31 kcal per 100g

  - Carbohydrates: About 6g per 100g

  - Protein: Around 1g per 100g

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: High in Vitamin C, also a good source of Vitamin A and Vitamin B6

  - Minerals: Contains potassium and folate

  - Nutritional Benefit: Bell peppers are rich in antioxidants, particularly Vitamin C, which helps protect cells from damage and supports skin health.

3. Red onion, chopped:

  - Calories: Approximately 40 kcal per 100g

  - Carbohydrates: About 9.3g per 100g

  - Protein: Around 1.1g per 100g

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: Contains Vitamin C, Vitamin B6, and folate

  - Minerals: Contains potassium and manganese

  - Nutritional Benefit: Red onions contain flavonoids and sulfur compounds that may have anti-inflammatory and antioxidant properties, contributing to overall health.

4. Mushrooms, 1 cup:

  - Calories: Approximately 15 kcal per 100g

  - Carbohydrates: About 2.3g per 100g

  - Protein: Around 2.2g per 100g

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: Contains Vitamin D (when exposed to sunlight or UV light), also a good source of B vitamins such as riboflavin and niacin

  - Minerals: Contains potassium and selenium

  - Nutritional Benefit: Mushrooms are low in calories and carbohydrates but provide protein and important nutrients like Vitamin D, which supports bone health and immune function.

5. Olive oil, 2 tbsp:

  - Calories: Approximately 239 kcal per 2 tbsp

  - Carbohydrates: About 0g per 2 tbsp

  - Protein: Around 0g per 2 tbsp

  - Fat: Approximately 27g per 2 tbsp (mostly monounsaturated fat)

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: Contains Vitamin E

  - Minerals: Contains small amounts of iron and calcium

  - Nutritional Benefit: Olive oil is a healthy source of monounsaturated fats, which can help reduce the risk of heart disease when used in place of saturated or trans fats.

6. Balsamic vinegar, 1 tbsp:

  - Calories: Approximately 14 kcal per 1 tbsp

  - Carbohydrates: About 2.7g per 1 tbsp

  - Protein: Around 0.1g per 1 tbsp

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: Contains small amounts of Vitamin C

  - Minerals: Negligible

  - Nutritional Benefit: Balsamic vinegar adds flavor to dishes without adding significant calories or fat. It also contains antioxidants, particularly polyphenols, which may have health benefits such as reducing inflammation.

7. Salt and pepper to taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Variable depending on amount used

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Salt contains sodium, which is essential for fluid balance and nerve function, but excessive intake may contribute to high blood pressure. Pepper contains small amounts of minerals like manganese and Vitamin K.

  - Nutritional Benefit: While salt adds flavor to dishes, it should be used in moderation due to its potential impact on blood pressure. Pepper adds a spicy kick and may have antioxidant properties.

These ingredients, when combined, offer a flavorful and nutritious dish packed with vitamins, minerals, and antioxidants. Adjusting the portion sizes and cooking methods can further enhance their nutritional benefits.