Chicken Kabob is a nutritious, high-protein food made with lean chicken breast and colorful vegetables, perfect for athletes, bodybuilders, fitness enthusiasts, and anyone with a demanding job. This chicken recipe supports muscle recovery and boosts energy levels, providing essential vitamins and minerals. With its rich protein content, it aids in muscle growth, while the vegetables offer fiber, vitamins, and minerals like Vitamin C for immune support, Vitamin A for skin health, iron for energy, potassium for muscle function, and magnesium for overall well-being. Whether you're a foodie or an active individual, this balanced chicken kabob is ideal for fueling an active lifestyle.
Ingredients:
- 170 grams boneless raw chicken breast (broilers or fryers)
Healthy substitute: Use ground chicken breast for a leaner option.
- 600 grams sweet raw red bell pepper
Cost-effective substitute: You can use green or yellow bell peppers instead of red.
- 240 grams raw broccoli florets
Healthy substitute: Swap broccoli with cauliflower or zucchini for variety.
- 450 grams raw mushrooms, sliced
Healthy substitute: Use shiitake mushrooms for a richer flavor.
- 30 ml apple cider vinegar
Healthy substitute: Use fresh lemon juice for a more vibrant, tangy taste.
- 600 grams fresh ripe tomatoes
Cost-effective substitute: Canned diced tomatoes (without added sugars or preservatives) work as a good alternative.
- 20 ml olive oil
Healthy substitute: Coconut oil can be used if you prefer a richer, healthy fat.
- 1 gram ground basil
Cost-effective substitute: Oregano or thyme can replace basil for a similar flavor.
- 360 ml canned chicken broth, condensed
Healthy substitute: Use low-sodium chicken broth or vegetable broth for a healthier option.
- 1 gram ground oregano
Cost-effective substitute: You can use dried Italian herbs or marjoram.
- 6 grams garlic cloves
Healthy substitute: Use garlic powder if fresh garlic is not available.
Instructions:
1. Prepare the Marinade:
In a baking dish, combine olive oil, chicken broth, apple cider vinegar, ground basil, oregano, and minced garlic. Mix well.
Tip: You can add a teaspoon of honey for a natural sweetness to the marinade.
2. Prepare the Kabobs:
Cut the chicken breast into small cubes.
Tip: Use fresh or frozen chicken depending on availability.
Slice the red bell peppers into large chunks.
Tip: Add other vegetables like zucchini or onions to introduce more flavors and colors.
Break the broccoli into small florets.
Tip: Fresh broccoli is best for the most nutritional value.
Cut the tomatoes into even slices.
Tip: If you're short on time, dice the tomatoes for faster cooking.
Slice the mushrooms thinly.
3. Assemble the Kabobs:
Thread the chicken cubes, bell pepper, broccoli, mushroom, and tomato alternately onto skewers, repeating the process until all ingredients are used.
Tip: Don't overcrowd the ingredients on the skewer to ensure even cooking.
4. Marinate the Kabobs:
Place the skewers into the marinade, using a brush to cover all ingredients well.
Tip: Let the skewers marinate for 30 minutes if you have time for extra flavor.
5. Cooking the Kabobs:
- Preheat the oven to 350°F (about 175°C).
- Place the skewers on a baking sheet and cover tightly with aluminum foil.
- Bake for 20 minutes, then remove the foil and continue baking for another 10-15 minutes until the chicken is cooked through and tender.
Tip: If you have a grill, grilling the kabobs will add a smoky flavor.
6. Serving:
- Serve the kabobs on two dinner plates, along with roasted or steamed vegetables on the side.
Tip: Pair with brown rice or a side salad for a balanced, healthy meal.
Tips for Adding Extra Flavors in a Healthy Way:
- Spices: Add turmeric or cumin to the marinade for a warm, earthy flavor.
- Herbs: Finish with fresh mint or cilantro to add a burst of freshness.
- Healthy Sauces: Serve with Greek yogurt mixed with herbs for a creamy, low-calorie dip.
- Citrusy Twist: A squeeze of fresh lemon juice before serving brightens up the dish.
Nutrition Value:
Nutritional Information (Per Serving):
Calories: 500
Protein: 43g
Carbohydrates: 54g
Fat: 17g
Macronutrient Ratio (Carb-Protein-Fat): 40% - 32% - 28%
Nutritional components of each ingredient
1. 170 grams boneless raw chicken breast
- Calories: 280
- Protein: 43g
- Carbohydrates: 0g
- Fat: 6g
- Sodium: 60mg
- Cholesterol: 70mg
- Vitamins: High in Vitamin B6 and Niacin (supports energy metabolism and immune health)
- Minerals: Rich in Phosphorus and Selenium (promotes healthy bones and protects cells from oxidative damage)
- Nutritional Benefit: Chicken breast is an excellent source of lean protein, helping with muscle repair, growth, and overall body function.
2. 600 grams sweet raw red bell pepper
- Calories: 180
- Protein: 6g
- Carbohydrates: 45g
- Fat: 0g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C (supports immune function and skin health)
- Minerals: Contains Potassium (regulates fluid balance and muscle function)
- Nutritional Benefit: Red bell peppers are rich in antioxidants and vitamins, promoting immune health and reducing inflammation.
3. 240 grams raw broccoli florets
- Calories: 82
- Protein: 7g
- Carbohydrates: 16g
- Fat: 1g
- Sodium: 50mg
- Cholesterol: 0mg
- Vitamins: Excellent source of Vitamin C, Vitamin K (supports bone health and immunity)
- Minerals: Contains Calcium and Iron (supports bone density and blood health)
- Nutritional Benefit: Broccoli provides essential vitamins and minerals, supporting bone, immune, and digestive health.
4. 450 grams raw mushrooms, sliced
- Calories: 110
- Protein: 9g
- Carbohydrates: 22g
- Fat: 1g
- Sodium: 15mg
- Cholesterol: 0mg
- Vitamins: Rich in Vitamin D (supports bone health)
- Minerals: Contains Selenium and Potassium (protects against oxidative stress and maintains electrolyte balance)
- Nutritional Benefit: Mushrooms are a great source of antioxidants, supporting the immune system and reducing inflammation.
5. 30 ml apple cider vinegar
- Calories: 3
- Protein: 0g
- Carbohydrates: 1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Small amounts of Vitamin C and B-vitamins
- Minerals: Contains Potassium (helps balance fluids)
- Nutritional Benefit: Apple cider vinegar aids digestion, regulates blood sugar levels, and supports heart health.
6. 600 grams fresh ripe tomatoes
- Calories: 120
- Protein: 6g
- Carbohydrates: 30g
- Fat: 1g
- Sodium: 12mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C and Vitamin A (promotes immune health and eye health)
- Minerals: Contains Potassium and Folate (supports muscle function and red blood cell production)
- Nutritional Benefit: Tomatoes provide antioxidants like lycopene, which help reduce inflammation and protect against chronic diseases.
7. 20 ml olive oil
- Calories: 180
- Protein: 0g
- Carbohydrates: 0g
- Fat: 20g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin E (supports skin health and acts as an antioxidant)
- Minerals: Contains small amounts of Iron
- Nutritional Benefit: Olive oil is a healthy fat that supports heart health, reduces inflammation, and helps absorb fat-soluble vitamins.
8. 1 gram ground basil
- Calories: 2
- Protein: 0.1g
- Carbohydrates: 0.4g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin K and small amounts of Vitamin A
- Minerals: Contains Calcium (supports bone health)
- Nutritional Benefit: Basil provides anti-inflammatory properties and antioxidants that support immune health.
9. 360 ml canned chicken broth, condensed
- Calories: 15
- Protein: 2g
- Carbohydrates: 1g
- Fat: 1g
- Sodium: 900mg
- Cholesterol: 10mg
- Vitamins: Contains small amounts of Vitamin A and C
- Minerals: Rich in Sodium and Potassium
- Nutritional Benefit: Chicken broth adds flavor and provides electrolytes and amino acids that support hydration and recovery.
10. 1 gram ground oregano
- Calories: 3
- Protein: 0.1g
- Carbohydrates: 0.7g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin K
- Minerals: Contains Calcium (supports bone health)
- Nutritional Benefit: Oregano is known for its antibacterial properties and antioxidants that boost the immune system.
11. 6 grams garlic cloves
- Calories: 9
- Protein: 0.4g
- Carbohydrates: 2g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C
- Minerals: Contains Manganese (supports metabolism and bone health)
- Nutritional Benefit: Garlic supports heart health, reduces inflammation, and boosts immune function.
Each ingredient in this Chicken Kabob recipe provides a wide array of nutrients that support muscle building, immune function, heart health, and overall well-being.
Chef Culinary Creationss
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