Protein Power Skewers Grilled Chicken and Veggie Feast
Recipe Introduction
Quick Hook
Fancy a quick, tasty, and high protein meal? Honestly, these Protein Power Skewers are a total game changer. Think sunny Mediterranean flavours packed onto a stick.
Brief Overview
Inspired by Mediterranean cuisine, these grilled chicken skewers protein are a nutritional powerhouse. It's an easy recipe taking about an hour including marinating time.
This yields 4 servings, perfect for a family dinner.
Main Benefits
These skewers are not just delicious, they're great for you. The main benefit is that they are high protein , helping muscle recovery and keeping you full.
They're ideal for a summer high protein barbecue recipes or a light healthy high protein dinner . What makes them special? The vibrant colours and fresh flavours make it a feast for the eyes and the taste buds!
Protein Power Skewers: The Lowdown
Have you ever struggled to find high protein lunch ideas that are actually exciting? These Protein Power Skewers are inspired by my travels around the Mediterranean.
I love how simple and healthy Mediterranean diet high protein recipes are.
This recipe is all about simple grilling and assembly. Prep time is about 20 minutes, plus 30 minutes for marinating.
Cooking only takes 15- 20 minutes. Anyone can nail this, whether you are a beginner or a pro! You could even prep these and use them as meal prep.
These Chicken and vegetable skewers are a fantastic source of protein and nutrients. They will make you feel satisfied without being too heavy.
They are perfect for a post workout meal, a light dinner, or even a fancy barbecue. These skewers are the bomb because they are delicious and good for you.
Now, let's get to the good stuff. Here's what you will need.
Alright, let's dive into what you need to make these awesome Protein Power Skewers ! We're going to talk ingredients and equipment.
Don't worry, it's all pretty straightforward. These Grilled chicken skewers protein are a game changer!
Ingredients & Equipment
We're keeping it simple but flavourful, you know? Nobody wants a complicated recipe after a long day.
Main Ingredients: The Protein Punch!
- 1.5 lbs (680g) boneless, skinless chicken breasts, cut into cubes. Pro tip: Look for chicken that's firm and pink.
- 1/4 cup (60ml) extra virgin olive oil.
- 2 tablespoons (30ml) fresh lemon juice. Honestly, fresh is best!
- 2 minced garlic cloves, (about 2 teaspoons).
- 1 tablespoon (15ml) dried oregano.
- 1 teaspoon (5ml) smoked paprika.
- 1/2 teaspoon (2.5ml) salt.
- 1/4 teaspoon (1.25ml) black pepper.
- 1 red bell pepper, cut up.
- 1 yellow bell pepper, ditto.
- 1 zucchini, sliced.
- 1 red onion, chopped into chunks.
- 8 oz (225g) cherry tomatoes.
- Rosemary sprigs (optional).
This recipe is great because it's not just delicious, but also delivers high protein . Perfect for healthy high protein dinner , right?
Seasoning Notes: Spice it Up!
Oregano and smoked paprika are a match made in heaven. Seriously! If you're missing oregano, try a mix of thyme and rosemary.
Adds a Mediterranean diet high protein vibe. For a bit of heat, add a pinch of red pepper flakes. Boom! That high protein barbecue recipes taste that we all love and enjoy.
Equipment Needed: Keep It Basic
- A large bowl.
- A whisk.
- A cutting board.
- A chef's knife.
- Skewers (metal or wood). Remember to soak wooden skewers for 30 minutes !
- Grill or grill pan.
That's it! See? Easy peasy. The Protein Power Skewers recipe falls under great high protein lunch ideas .
Now, go get those ingredients! Get ready to make some amazing Chicken and vegetable skewers !
Cooking Method: Grilled Chicken Skewers Protein Style
Hey guys! Fancy some high protein goodness? I am so excited about this one. We're doing Grilled chicken skewers protein style! This recipe is super easy and tastes amazing.
Think sunny Mediterranean vibes. Perfect for a quick dinner or a summer high protein barbecue recipes .
Prep Steps: Operation Mise en Place!
First, the essential stuff. Chop your veggies like red bell peppers, yellow bell peppers, zucchini and red onion into 1 inch chunks.
Cube your chicken breasts into 1 inch pieces. Now, about the mise en place : get everything organised before you start cooking.
It saves so much time. You know? Safety first! If you're using wooden skewers, soak them in water for 30 minutes to stop them from burning on the grill.
step-by-step: Skewer Time!
- Marinate the Chicken: Mix olive oil, lemon juice, minced garlic, oregano, smoked paprika, salt, and pepper. Add chicken. Marinate in the fridge for at least 30 minutes .
- Prep Veggies: Chop your bell peppers, zucchini, and red onion.
- Skewer Assembly: Thread chicken and veggies onto skewers. Make it pretty!
- Grill Time: Heat your grill to medium high. Grill skewers for 15- 20 minutes .
- Check for Doneness: Chicken should reach an internal temperature of 165° F ( 74° C) .
Pro Tips: Become a Skewer Master!
Want to level up your skewer game? Don't overcrowd the grill. It lowers the temperature. Marinate for at least 30 minutes .
It really makes a difference. Oh my gosh, you want flavour?. Common mistake? Overcooking the chicken! Use a meat thermometer.
You can also prep these in advance. Marinate the chicken overnight. That is a high protein lunch ideas winner.
This is not just a recipe; it's a vibrant and healthy way to incorporate high protein into your diet. You can easily adapt this recipe into a Mediterranean diet high protein meal by adding sides like quinoa or couscous.
Maybe you want to finish off with something sweet! Try our Protein Pudding or even a Chocolate Chia Pudding
And let me tell you, folks, chicken and vegetable skewers are a fantastic foundation for any number of healthy high protein dinner creations.
Recipe Notes for Your Protein Power Skewers
Alright, let’s talk shop about these awesome grilled chicken skewers protein , shall we? These aren’t just any old barbecue fare.
We're aiming for flavour town. Honestly, these tips can be applied to a variety of high protein barbecue recipes .
Serving Suggestions: Skewer Style!
First up, presentation matters. Plating these skewers can really elevate your meal.
Consider a vibrant platter, maybe with some fresh greens underneath. A dollop of tzatziki? Chef's kiss! As for sides, think light and summery.
Couscous, quinoa, or a Greek salad will complement the skewers perfectly. Want a drink? A crisp white wine or a refreshing sparkling water with lemon works a treat.
Storage Tips: Keepin' it Fresh
If you've got leftovers, store the skewers in an airtight container in the fridge. They'll keep for about 3-4 days.
Refrigeration guidelines: Make sure the chicken is completely cooled before refrigerating.
Freezing? Totally doable. Just remove the chicken and veggies from the skewers, pop them in a freezer bag, and they'll be good for up to 2 months.
Reheating instructions: For reheating, you can either microwave them (though they might get a little rubbery), or gently warm them in a pan on the hob with a splash of water to prevent them from drying out.
Variations: Switch it Up!
Fancy a change? No worries! To make it gluten-free, simply ensure your marinade ingredients are gluten-free easy peasy!
For a spicier kick, add a pinch of red pepper flakes to the marinade. Boom!
These skewers also work great as part of high protein lunch ideas . Try adding mushrooms or eggplant. It will taste different, but great.
This is also a healthy high protein dinner , so don't feel guilty.
Nutrition Basics: Fuel Your Body
Each serving of these skewers packs about 40g of high protein , which is fantastic for muscle recovery and keeping you full.
They're also relatively low in fat and carbs, making them a great choice for a balanced diet.
Inspired by the Mediterranean diet high protein , this recipe is a delicious way to get your protein fix. This is far superior to your typical protein pudding .
Trust me. Forget those boring high protein desserts , this is the real deal.
So, there you have it! Some extra tips and tricks to make your Protein Power Skewers even more amazing. Cooking should be fun, not stressful.
So, get in the kitchen, experiment, and enjoy! Honestly, once you nailed this base recipe you can then move into crazy combinations, like a Chocolate Chia Pudding .
You know?
Frequently Asked Questions
How can I be sure my chicken is cooked properly on the skewers? I don't want a "salmonella surprise"!
Absolutely! Nobody wants a dodgy chicken skewer. The key is to use a meat thermometer. Aim for an internal temperature of 165°F (74°C) in the thickest part of the chicken. Also, ensure the juices run clear when you poke it with a fork. If they're still pinkish, give it a little longer on the grill.
What's the best way to store leftover Protein Power Skewers, and how long will they last? I hate wasting food.
Good on ya for being eco-conscious! Once cooled, remove the chicken and veggies from the skewers (this stops the veg from getting soggy) and store them in an airtight container in the fridge. They'll happily last for 3-4 days.
You can reheat them in the microwave, oven, or even back on a pan just make sure they're heated through properly.
Can I use different vegetables on the skewers? My local shop had a limited selection.
Definitely! The beauty of skewers is that they're super versatile. Feel free to swap in your favourite vegetables. Courgettes (zucchini), aubergine (eggplant), mushrooms, and even chunks of butternut squash work brilliantly.
Just keep in mind that some veg cook faster than others, so adjust the size of the pieces accordingly.
How can I maximise the flavour of these high protein chicken skewers? The marinade sounds good, but I'm always looking for ways to take things to the next level.
To really boost the flavour, try marinating the chicken for longer up to 4 hours in the fridge is ideal. You could also experiment with adding a splash of Worcestershire sauce or a pinch of chilli flakes to the marinade. And don't be shy with the herbs!
Fresh herbs like rosemary or thyme added right at the end can make a world of difference.
I'm trying to track my macros. What's the best way to calculate the exact protein content of these high protein skewers?
Calculating macros can be a bit of a faff, but it's worth it! The easiest way is to use a food tracking app or website like MyFitnessPal or Cronometer. Input all the ingredients you used, and it will give you a pretty accurate breakdown of the protein, carbs, and fats per serving.
Remember to adjust the serving size if you eat more or less than the recipe suggests.
I don’t have a grill. Can I still make these?
Absolutely! If you don’t have a grill you can use a grill pan. Simply place the grill pan on your stove top and cook on medium high heat. Also, these skewers can also be baked in the oven.
Place the skewers on a baking sheet and bake at 375°F (190°C) for about 20-25 minutes, or until the chicken is cooked through.
Protein Power Skewers Grilled Chicken And Veggie
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 calories |
|---|---|
| Fat | 15g |
| Fiber | 3g |
