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Main mealBalancedMediterraneanPoultry€

Juicy Mediterranean Chicken Skewers with Herbs and Colorful Vegetables

Name: Juicy Mediterranean Chicken Skewers with Herbs and Colorful Vegetables
Prep time: 50 min
Cook time: 15 min
Total time: 65 min
Yield: 4
Ingredients: 600 g Chicken, breast, boneless, skinless, raw; 100 g Yogurt, Greek, plain, whole milk; 2 tbsp Oil, olive, extra virgin; 1 piece Lemons, raw, without peel; 3 clove Garlic, raw; 1 tsp Spices, oregano, dried; 1 tsp Spices, thyme, dried; 0.5 tsp Spices, pepper, red or cayenne; Salt, table, iodized; 1 medium Peppers, bell, red, raw; 1 medium Peppers, bell, yellow, raw; 1 medium Onions, red, raw; 1 medium Squash, summer, green, zucchini, includes skin, raw

Prepare the juiciest Mediterranean chicken skewers with the help of a simple yogurt marinade. This balanced recipe combines lean protein and fiber from fresh vegetables.

Prep time50 min

Cook time15 min

Total time65 min

Servings4

Recipe

For the chicken and marinade

Chicken, breast, boneless, skinless, raw600 gYogurt, Greek, plain, whole milk100 gOil, olive, extra virgin2 tbspLemons, raw, without peel1 pieceGarlic, raw3 cloveSpices, oregano, dried1 tspSpices, thyme, dried1 tspSpices, pepper, red or cayenne0.5 tspSalt, table, iodized

For the vegetables

Peppers, bell, red, raw1 mediumPeppers, bell, yellow, raw1 mediumOnions, red, raw1 mediumSquash, summer, green, zucchini, includes skin, raw1 medium

Wooden or metal skewersLarge bowl for marinatingGrill or ridged grill panCutting board

Per servingTotal

Calories:305.4 kcal1221.7 kcal

Protein:38.2 g152.7 g

Carbohydrates:14.6 g58.5 g

Fiber:3.9 g15.4 g

Water:290.4 ml1161.5 ml

Fat:11.8 g47.2 g

Micronutrients

Sugar:4.6 g18.5 g

Saturated fat:2.4 g9.6 g

Cholesterol:112.4 mg449.4 mg

Sodium:111.7 mg446.7 mg

Potassium:922.3 mg3689.2 mg

Calcium:107.3 mg429.3 mg

Iron:3.2 mg12.9 mg

Magnesium:70.6 mg282.3 mg

Zinc:1.6 mg6.4 mg

Phosphorus:414.3 mg1657 mg

Vitamin C:131.9 mg527.7 mg

Vitamin A:68.1 µg272.2 µg

Vitamin D:0 µg0 µg

Vitamin B12:0.2 µg0.8 µg

Instructions

1Cut the chicken breasts into evenly sized cubes, about 3 cm, so they cook evenly.
2In a large bowl, mix Greek yogurt, olive oil, lemon zest, lemon juice, crushed garlic, oregano, thyme, sweet paprika, salt and pepper.
3Add the chicken cubes to the bowl with the marinade and mix well so that all the pieces are coated. Cover the bowl and place it in the fridge for at least 30 minutes (ideally 1–2 hours) so the yogurt tenderizes the meat.
4If using wooden skewers, soak them in water for 20 minutes while the meat marinates, so they don't burn during cooking.
5Prepare the vegetables by cutting the peppers, onion and zucchini into pieces as similar in size as possible to the meat pieces.
6Assemble the skewers by threading the marinated meat and prepared vegetables alternately onto the skewers.
7Heat a grill or a ridged grill pan to medium-high temperature. Lightly brush the pan with olive oil if needed.
8Grill the skewers for about 12–15 minutes. Turn them occasionally during cooking so the meat browns golden on all sides and the vegetables become soft and slightly caramelized. Then remove the skewers from the heat and let them rest for 3 minutes before serving.

Nutritional benefits

Thanks to its high content of quality protein and low content of saturated fat, this dish supports the maintenance of muscle mass and optimal recovery after exercise.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.