Mini Greek Chicken Kabobs
No matter what time of year it is, you will think of summer when grilling these colorful kabobs.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 8; Serving size: 2 kabobs
1 1/2 Tbsp canola oil
1/2 tsp lemon zest
1-2 Tbsp fresh lemon juice
1 1/2 tsp Worcestershire sauce
1 1/2 tsp dried oregano leaves
1/2 tsp dried dill
1 medium garlic clove, minced
1/8 tsp dried pepper flakes
1/4 tsp salt
Canola oil cooking spray
4 chicken tenders (8 oz total), rinsed and patted dry, each cut in fourths crosswise
1/2 small green bell pepper, cut into 16 cubes
16 grape cherry tomatoes
1 small yellow squash, quartered lengthwise and cut into 16 pieces
16 bamboo skewers (6-in each)
- Combine marinade ingredients in a quart-sized resealable plastic bag, seal tightly, and toss back and forth until well blended. Remove 2 tablespoons mixture, place in a small bowl, and set aside. Add chicken pieces to bag with the remaining marinade, seal tightly, and toss back and forth to coat completely. Refrigerate 1 hour, turning occasionally.
- Coat grill rack with cooking spray and preheat grill to medium-high heat.
- Remove chicken from marinade and discard marinade. Thread piece of chicken and each vegetable per skewer in this order: pepper, chicken, tomato, and squash. Repeat with remaining skewers.
- Place skewers on a grill rack and cook 5 minutes or until chicken is no longer pink in center and juices run clear, turning frequently and being careful not to overcook. Remove from grill, place on a serving platter, and brush reserved 2 tablespoons marinade evenly over all. Serve warm.
Flavorful tip: Turn contents during the marinating time to insure even marinating.
1 Lean Meat
Calories from Fat: 25
Total Fat: 3 g
Saturated Fat: 0.4 g
Trans Fat: 0 g
Cholesterol: 15 mg
Sodium: 80 mg
Total Carbohydrate 2 g
Dietary Fiber: 1 g
Sugars: 1 g
Protein: 6 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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