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Hummus Grilled Chicken and Bell Pepper Kebabs


Hummus Grilled Chicken and Bell Pepper Kebabs

Makes four servings: 1 chicken and 1 vegetable skewer each

Preparation time: 15 minutes (+ marinating time)

Cook time: 12 minutes

 

Ingredients:

1/2 cup hummus

Juice of 1/2 small lemon (1 tablespoon)
3/4 teaspoon ground cumin

1 pound boneless skinless chicken breast, cut into 1 1/2-inch cubes

2 large bell peppers, preferably 1 red and 1 green, cut into 1 1/2-inch pieces

1 medium red onion, quartered lengthwise, wedges separated

1 tablespoon extra-virgin olive oil

1/2 teaspoon sea salt, or to taste

 

Directions:

1. Stir together the hummus, lemon juice, cumin, and 2 tablespoons cold water in a medium bowl. Add the chicken and stir to fully coat. Cover and marinate in the refrigerator for 1 1/2 to 2 hours.

2. Meanwhile, prepare an outdoor or indoor grill. Arrange the bell peppers and onion onto 4 (8- to 10-inch) reusable or water-soaked bamboo skew­ers in alternating fashion and drizzle with the oil. Arrange the chicken onto 4 separate skewers. Discard any remaining hummus marinade.

3. Grill the chicken and vegetable kebabs over direct medium-high heat until fully cooked, about 12 minutes total, rotating only as needed.

4. Season with the salt, and serve.

 

Vital Stats (per serving): 240 calories, 9g total fat, 1.5g saturated fat, 0g trans fat, 65mg cholesterol, 460mg sodium, 12g total carbohydrate, 4g dietary fiber, 4g sugars, 26g protein

Notes: For a full meal, serve the chicken and vegetables stuffed into 8 whole grain pita halves along with tzatziki sauce or plain Greek yogurt. Alternatively, serve on a bed of whole-wheat couscous with fresh mint and tzatziki sauce.

One Serving Counts As*: ½ Vegetable, 2-1/2 Protein, ½ Beans and Peas + 1-1/4 Healthy Fats

*These values can be used when using the Vital Foods List in Younger Next Week.

Source: This recipe was created as a bonus recipe for Younger Next Week by culinary dietitian Jackie Newgent.

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About The Author

Elisa Zied is a nationally recognized and award-winning health and nutrition expert, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books. An avid walker, she loves motivating others to #moveitorloseit. A book lover, she recently earned a certificate in children’s literature from Stony Brook Southampton and is currently working on several young adult novels. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram and Facebook.

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