Recipe Of The Week: Kabob Time

  • By Jessica Cerra
  • Published May 24, 2012
  • Updated Dec 17, 2012 at 4:14 PM UTC

Invest a little time in prepping and grilling these kabobs and your fridge will be waiting with endless options for a quick and satisfying recovery meal. They are a perfect match for rice, quinoa or whole-wheat couscous. Chop them up and fold into a wrap or toss over salad greens. Grill up whole grain flatbread or pita and enjoy with salsa, hummus or tzatziki (see homemade recipe below).

Note: If you are using bamboo skewers, make sure you soak them in water for 20 minutes before placing on the grill to prevent them from burning.

Yogurt & Herb Marinated Chicken Kabobs

2-2 ½  pounds chicken breast
6 oz non or low-fat plain Greek yogurt
2 Tbsp olive oil
1 Tbsp agave or honey
Juice of one lemon
6 basil leaves, finely chopped
2 Tbsp fresh flat leaf parsley, finely chopped
1 Tbsp fresh oregano, finely chopped
1 Tbsp fresh thyme, finely chopped
1 Tbsp garlic, minced
1 Tbsp salt
1 tsp pepper

Note: Feel free to add or subtract any herbs, don’t panic if you don’t use all the herbs on this list, the marinade will still be great.

1. Trim fat from chicken breast and lay flat on a large chopping board. Cover with saran wrap and use a meat mallet to lightly pound the chicken. Don’t pound the chicken flat you are simply tenderizing the meat so it welcomes the marinade.
2. Cut the chicken into approximately one-inch cubes and place in a large/deep baking dish.
3. Thoroughly combine all other ingredients in a food processor. If you don’t own a food processor you can combine in a bowl with a whisk.
4. Poor the marinade over the chicken, cover and refrigerate for at least two hours and for up to two days.
5. Once marinated, slide 5-6 pieces of chicken onto each kabob. Oil the grill with a brush or paper towel.  Grill on medium heat for approximately 10 minutes per side, with lid closed, until the chicken cooks through.

Vegetable Kabobs

* wash all vegetables prior to prepping
* all vegetables should be cut into pieces large enough for the skewers you are using

1 eggplant
2 summer/yellow squash
2 zucchini
2 red peppers
8 oz whole button or crimini mushrooms
1 Tbsp olive oil
1 Tbsp fresh oregano, finely chopped
1 Tbsp fresh thyme, finely chopped
1 tsp salt
1 tsp pepper

NOTE:  You can use any vegetables that you prefer or use up what’s in your fridge.

1. Once the vegetables are chopped place in a large bowl or dish.
2. Sprinkle all other ingredients over the vegetables and toss with your hands until all vegetables are well coated.
3. Skewer vegetables so each skewer has a nice variety.
4. Use a brush or paper towel to coat the grill with oil. Grill skewers on medium- high heat approximately 2-3 minutes per side, until nicely charred on outside but still slightly firm. They will continue to cook once off the grill and it’s important to pull them before they turn to mush.

Homemade Tzatiki

6 oz low or non-fat plain Greek yogurt
3 Tbsp light sour cream
1/3 – 1/2 English cucumber, chopped
2 Tbsp, heaping, fresh dill, finely chopped
Juice of two lemons
½ Tbsp garlic, finely minced
½ Tbsp agave or honey
salt and pepper, to taste

1. Thoroughly combine all ingredients in a food processor. If you don’t own a food processor, grate the cucumber and whisk with all other ingredients.
2. Store in the fridge.

More recipes from Jessica Cerra. 

Jessica Cerra is the owner of Fit Food by Jess, a private chef and catering company in Encinitas, Calif.  She is also a professional Xterra triathlete and mountain biker.  Follow Jess’ recipes on her “Fit Food by Jess” Facebook page.

FILED UNDER: Nutrition / Recipes TAGS: /

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