Monday, 13 February 2012 - , , , , , 4 comments

RECIPE : Chargrilled Chicken Kebabs


When people say that low-fat food is unimaginative and boring, they haven't tasted chicken kebabs like these!
Just look at these chargrilled beauties....you can almost smell them! Sometimes the simplest of foods are the most delicious, and this dish is a great example.

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This is a great, easy, every-day supper dish, but, could also make a lovely starter for a dinner party. It's very low in propoints and calories (4 propoints or approx. 325 kcal per portion), so you could serve these with some rice, pasta or a jacket potato.
I always make a delicious, garlicky courgette salad as an accompaniment to these, which I will share with you, so you're getting two recipes in one today! 

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You will need:(for 2 portions)
A griddle pan (if possible)

For the marinade:
1 clove crushed garlic
1 teaspoon olive oil
juice of 1 lemon
1 tablespoon low-salt soy sauce
pinch of chilli flakes
black pepper

For the kebabs:
2 skinless chicken breast fillets (165g each)
4 short bamboo skewers

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Start by blending all the marinade ingredients into a mixing bowl.


Make cuts in each chicken breast, but leave the breast whole. This allows for the marinade to flavour the breast, but makes it much easier to apportion the servings later.


Put the chicken breasts into the marinade and mix around thoroughly so that the chicken is well-covered. 


Cover the bowl with clingfilm and refrigerate. If you have an hour spare that would be great, but 30 minutes will suffice.


When you are ready to start cooking, take the chicken breasts, cut each one into about 8 even pieces, then thread onto skewers.
Make 2 skewers per person.
(Approx 4 pieces of chicken on each)
Spray the griddle pan with Frylight sunflower oil and pre-heat the griddle pan on the hob on high. Once hot, place the chicken skewers onto the griddle.


They should sizzle and smoke -you will need the extractor fan on, but you want them to cook quickly and get that char-grilled finish to them. Cook for about 5 minutes, then flip over to chargrill the other side. Cook another 5 minutes then turn the hob off, cover with foil and remove the pan from the heat.


The kebabs will continue to cook in the smoke and the meat rests while you prepare the salad accompaniment. I will publish this salad recipe separately at a later date, but it's so great with these kebabs, I had to share it with you!


For this delicious salad, literally squeeze a lime into a mixing bowl and add 1 crushed garlic clove and some black pepper. Using a julienne peeler, (see post 'USEFUL STUFF:Julienne Peeler') julienne 2 raw, unpeeled courgettes into the dressing and mix around by hand. Only julienne the fleshy part of the courgette -save the seedy part for a vegetable soup if you don't want to waste it. Try to make this salad only minutes before you serve it, otherwise the acidity in the lime juice will soften the courgette and make it soggy. The propoints for this salad are 0 and the calories negligible-less than 10 per portion.


Heap a generous portion of courgette salad onto the plate, arrange 2 chicken kebabs per person and serve like that for a very low propoint or calorie meal, or with any other side dish of your choice. I have served mine with 100g of oven fries at 5 propoints or 172 kcal per portion.
(My preferred brand is McCain Crispy French Fries, mainly because they taste great and the packaging gives you the nutritional information for the frozen weight, so it's easy to measure portions accurately). I'll review these in "CUPBOARD LOVE" at a later date, so you can see the packaging.

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So, to recap:
Chicken kebabs plus salad : 4 propoints,
                        325 kcal
Chicken kebabs, salad and fries
(as shown above): 9 propoints
                      approx 500 kcal


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The smoky, chargrilled chicken, zesty lime and garlic-infused ribbons of courgette and the comforting familiarity of crispy fries is my idea of a great supper.... I could eat this every night of the week!


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PRINT RECIPE HERE

4 comments:

Mary 16 February 2012 at 10:55

Been off line for the week as grandchildren visiting! Now back to us two oldies lots of catching up to do as you have been busy. This chicken sounds just the ticket for tonight. You really are keeping me on track, with inspired ideas and delicious recipies, thank you

Janey 16 February 2012 at 11:07

Fab news Mary! Let me know how they turn out! xx

Hayley Shortt 3 November 2013 at 17:10

I tried this but using orange juice as I had an orange to use up. It was incredible served with potato wedges and roasted Mediterranean veg. I also grilled them as my skewers don't fit it my griddle pan. It was so tender and moist - something you don't always get when grilling chicken. Will definitely make again. Thanks.

Janey 3 November 2013 at 19:22

Hi Hayley- mmmm! I bet the orange was delicious! Glad you enjoyed the recipe x

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