Aegean Sun-Kissed Chicken & Vegetable Skewers
A vibrant and incredibly juicy take on a Mediterranean classic, re-engineered for maximum flavor and health. We've slashed the sodium and leaned into a powerful aromatic marinade of fresh herbs, garlic, and bright lemon. This isn't just a recipe; it's a blueprint for a perfect, heart-healthy meal.
Servings 4
Calories 499kcal
Equipment
- 8-12 inch Metal or Bamboo Skewers (soak bamboo for 30 minutes)
- Large Non-Reactive Bowl (glass or ceramic)
- Whisk
- Outdoor grill or indoor grill pan
Ingredients
For the Citrus-Herb Infusion (Marinade):
- 1/4 cup Extra Virgin Olive Oil
- 3 tablespoons fresh lemon juice from ~1 large lemon
- 1 tablespoon red wine vinegar
- 4 cloves garlic finely minced
- 1 tablespoon fresh rosemary finely chopped
- 1 tablespoon fresh mint finely chopped
- 1 teaspoon dried oregano
- 1 teaspoon lemon zest
- 1/4 teaspoon black pepper
- 1/8 teaspoon sea salt
For the Skewers:
- 1.5 lbs about 700g boneless, skinless chicken breasts, cut into 1.5-inch cubes
- 1 red bell pepper cut into 1.5-inch pieces
- 1 orange or yellow bell pepper cut into 1.5-inch pieces
- 1 large red onion cut into 1.5-inch wedges
- 1 large zucchini cut into 1/2-inch thick rounds
- 1 pint cherry tomatoes
Instructions
- Stage 1: Aromatic Foundation Prep : In a large non-reactive bowl, combine the minced garlic, chopped fresh rosemary, chopped fresh mint, dried oregano, lemon zest, black pepper, and sea salt. Use a fork to lightly mash the ingredients together, releasing their essential oils.
- Stage 2: Crafting the Citrus-Herb Infusion : Pour the extra virgin olive oil, fresh lemon juice, and red wine vinegar into the bowl with the aromatics. Whisk vigorously for 30 seconds until the mixture is emulsified and slightly thickened. This is your flavor infusion.
- Stage 3: The Marination Phase : Add the cubed chicken breast to the bowl, ensuring every piece is thoroughly coated in the infusion. Cover the bowl tightly and refrigerate for at least 1 hour, or up to 4 hours for deeper flavor penetration. Do not marinate longer than 4 hours, as the citrus will begin to negatively affect the texture of the chicken.
- Stage 4: Vegetable & Skewer Assembly : Preheat your grill to medium-high heat (approx. 400-450°F or 200-230°C). While the grill heats, thread the marinated chicken and chopped vegetables onto your skewers. Create a repeating pattern, such as onion, bell pepper, chicken, zucchini, cherry tomato, ensuring a colorful and balanced skewer. Leave a small space between items to promote even cooking.
- Stage 5: High-Heat Searing & Grilling : Lightly oil the grill grates. Place the assembled skewers on the hot grill. Cook for approximately 12-15 minutes, turning the skewers every 3-4 minutes to cook all four sides. The skewers are done when the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with a light char.
- Stage 6: Final Rest & Garnish : Transfer the cooked skewers to a clean platter. Let them rest for 5 minutes; this allows the juices in the chicken to redistribute, ensuring maximum tenderness. Serve immediately, garnished with extra fresh mint or lemon wedges if desired.
Notes
- On Sodium: This recipe is intentionally low in salt to meet strict health guidelines. The flavor comes from the potent herbs and citrus. For those desiring more saltiness, consider serving with a side of olives or a sprinkle of feta cheese, allowing individuals to adjust to their taste at the table.
- Creating a Complete Meal: To create a perfectly balanced meal, serve these skewers over a bed of whole grains like farro, bulgur wheat, or quinoa. This will add complex carbohydrates and boost the meal's fiber content.
- Ingredient Prep: Uniformity is key. Cutting the chicken and vegetables to a consistent 1.5-inch size ensures everything cooks at the same rate, preventing undercooked chicken or overcooked vegetables.
Nutrition Information
(per serving, 1 skewer)- Calories: 499 kcal
- Protein: 59 g
- Fat: 20 g
- Saturated Fat: 3.7 g
- Carbohydrates: 21 g
- Fiber: 4.2 g
- Sugar: 9.7 g (0 g added sugar)
- Sodium: 214 mg