A perfect dish to serve in the summer when it’s too hot to turn on the oven. Typically made with some kind of marinated protein and a variety of vegetables. This can be made with beef, chicken, shrimp, or tofu. Your family can have fun putting what they want on their skewer (watch the pointy end!).

Served with brown rice or quinoa, this is a balanced meal. The trick is to marinate the protein overnight for a most flavorful taste.

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Shish Kabobs

Ingredients

Marinade:

• 3 tablespoons low sodium soy sauce
• 2 tablespoons lemon juice
• ¼ cup olive oil
• 2 tablespoons Worcestershire sauce
• 1 teaspoon minced fresh garlic
• 1 teaspoon Italian seasoning
• ¼ teaspoon onion powder
• ¼ teaspoon black pepper
• ¼ teaspoon salt

Kabobs:

• 1# chicken breast, cut into 1” chunks
• 1 bell pepper, cut into 1” pieces
• 1 red onion, cut into 1” pieces
• 1 zucchini, cut into ½” thick coins
• Mushrooms, whole if small or cut in half if large

Directions:

1. If using wooden skewers, place in water for 30 minutes prior to grilling to prevent burning.
2. In a medium bowl, place all marinade ingredients together. Whisk to combine.
3. Add chicken chunks to marinade and stir to coat. Place in zip top baggie or leave in bowl, cover, and place in refrigerator. *Let marinate for at least one hour.
4. To assemble shish kabobs: Spear marinated chicken with vegetables, alternating on skewer. This is best done over a large baking pan to catch any drippings and have a place to hold skewers.
5. Pour marinade remaining in the baggie/bowl over finished skewers prior to placing on grill.
6. Place kabobs on grill over medium heat for 15-20 minutes, turning occasionally for even cooking.
7. Remove from heat and serve with a side of rice.

Tips:

• Marinate for up to 24 hours. Make the night before and grill the following day. Marinating gives the chicken so much flavor and keeps it moist and tender.
• Make sure to use a pair of tongs or oven mitts to turn skewers!
• Vegetables should all be about the same size so when placed on the grill, they are all in contact with it.
• Try marinated beef, shrimp, or tofu.