Stick it! 6 Skewer Recipes for a Healthier MenuArticle posted in: Diet & Nutrition
Whether you’re playing hostess or you’re headed to a loved one’s to celebrate, keep the healthy in your holiday with one (or all!) of these super simple and delightfully delicious skewer recipes.
1. Lemon Garlic Shrimp Kabobs
Although this one sounds fancy, it’s really quite simple. And its delicious flavor makes it a hit with even your pickiest holiday guests.
1 1/2 pounds medium shrimp, peeled and deveined
4 lemons, sliced thin
1/4 cup unsalted butter, melted
1/4 cup freshly squeezed lemon juice
4 cloves garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
2 tablespoons chopped fresh parsley
Salt and pepper, to taste
1. Preheat oven to 450 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. Thread 3 shrimp and a lemon slice on each skewer, then place skewers on baking sheet.
3. Place into oven and roast until pink, firm and cooked through (about 5-7 minutes).
4. Melt butter in skillet over medium high heat. Stir in lemon juice, garlic, oregano, thyme and basil and let heat (about 2 minutes), then season with salt and pepper.
5. Brush shrimp with butter mixture and serve, garnished with parsley.
Servings: Makes about 20 skewers
Counts as: 2 skewers count as 1 PowerFuel and 1 Extra
2. Caprese Kabobs
Featuring a classic flavor combo, these skewers aren’t just tasty, they take mere seconds to prepare—perfect for the procrastinators among us.
1 ½ pints (about 40) small cherry tomatoes
8 oz. (about 20) mini mozzarella balls
1 bunch of fresh basil
Balsamic vinegar (for dipping)
1. Add the ingredients to your skewers in the following order: tomato, basil leaf, mozzarella ball, basil leaf, tomato.
2. When ready to serve, pour the balsamic vinegar into a bowl beside the skewers for dipping.
Servings: Makes about 20 kabobs
Counts as: 2 kabobs with 1 teaspoon of balsamic vinegar counts as 1 PowerFuel
3. Fruit on a Stick with Yogurt Dip
Fruit is just more fun when it’s served on a stick! But don’t get so excited you skip the dip—not only is it delicious, it’s full of protein, which may help you feel fuller through your festivities.
2 cups fresh strawberries
2 cup red or green grapes
1 cup fresh blueberries
2 cups fat-free Greek vanilla yogurt
1/4 cup honey
1/2 teaspoon ground cinnamon
1. Combine yogurt and cinnamon then drizzle honey over top and stir.
2. Thread ½ cup of fruit on each kabob.
3. Refrigerate fruit and dip until ready to serve.
Servings: Makes about 20 sticks
Counts as: Two sticks count as 1 SmartCarb; 1 tablespoon of dip counts as 1 Extra
4. Grilled Brussels Sprouts with Mustard Marinade
A tasty mustard marinade is the secret ingredient in this skewer sensation, which can double as an appetizer and a seasonal side dish.
1 pound of Brussels sprouts
4 teaspoons whole grain mustard
4 teaspoons olive oil
Salt and pepper, to taste
1. Bring a large pot of water to a boil then blanch sprouts for 3-4 minutes.
2. Remove sprouts from pot and run under cold water. Pat dry.
3. Trim bottom stems of the sprouts and remove outer leaves.
4. Combine mustard, olive oil and seasonings in a small bowl. Toss sprouts in mixture then marinate for 30 minutes.
5. Once marinated, place 3-4 sprouts on each skewer.
6. Grill on grill pan or outside grill for 3-5 minutes, or until charred on all sides.
7. When ready, remove the sprouts from the grill and toss with a bit more mustard sauce.
Servings: Makes about 4 skewers
Counts as: Each skewer counts as 1 Vegetable and 1 Extra
5. Marinated Greek Chicken Skewers
Chicken on a stick? Sheer genius! These skewers are flavorful and filling, making them the perfect guilt-free go-to at all your celebrations.
1 pound boneless, skinless chicken breast, cut into 1-inch pieces
2 tablespoon extra virgin olive oil, divided
4 garlic cloves, crushed
1-2 teaspoon dried oregano
1 teaspoon salt
1 teaspoon ground black pepper
2 tablespoon freshly squeezed lemon juice
1/2 red onion, quartered
1 green bell pepper, cut into 1-inch pieces
1 red bell pepper, cut into 1-inch pieces
1. Spray chicken with cooking spray then toss in garlic, oregano, salt and pepper and let marinade for 30 minutes.
2. In a small bowl, whisk together remaining olive oil and lemon juice. Set aside.
3. Preheat indoor grill pan to medium-high heat.
4. Thread skewers, alternating chicken and vegetables.
5. Grill, turning and drizzling with sauce mixture, until chicken is cooked through.
Counts as: 1 skewer counts as 1 PowerFuel, ½ Vegetable and 1 Extra
6. Cookie Cutter Melon Kabobs
This recipe isn’t just delicious, it makes for a fun and festive activity you can enjoy with all the little elves in your life. Savor it solo, or try it with the yogurt dip in recipe #3. Watch this quick video tutorial to learn how to make these tasty treats!
1 honeydew melon
1. Slice the melons so that you have long, flat, thin pieces.
2. Use cookie cutters to cut festive shapes into the melon pieces.
3. Thread 1 cup of fruit shapes on skewers in whatever order you choose.
Counts as: 1 skewer counts as 1 SmartCarb
Feel free to make them all ahead of time, mixing and matching, for the right combo of SmartCarbs and PowerFuels to create your perfect flex meal or snack! For instance, maybe you want one Cookie Cutter Melon Kebab and one Marinated Greek Chicken Skewer to get you through the afternoon.