Chicken & Vegetable Shish Kabobs Over Brown Rice Recipe

Looking for an easy Chicken & Vegetable Shish Kabobs over Brown Rice recipe? Learn how to make Chicken & Vegetable Shish Kabobs over Brown Rice using healthy ingredients.


Submitted by gaplatt

Makes 4 servings



Quick meal you can cook on grill or in oven

Recipe Ingredients for Chicken & Vegetable Shish Kabobs over Brown Rice


Chicken Marinade (note that actual measurements are in parentheses, as about half of marinade ends up being discarded):
1 tablespoon olive oil (start with 2 tablespoons)
1 tablespoon white wine (start with 2 tablespoons)
1/2 teaspoon thyme, I use fresh lemon thyme (start with 1 teaspoon)
1 dash salt (start with 2 dashes)
1 dash pepper (start with 2 dashes)
16 ounces chicken breast, pounded and cut in bite size pieces

Vegetable Marinade (note that actual measurements are in parentheses, as about half of marinade ends up being discarded):
1 sweet bell pepper, cubed
1 large onion, cut in 8ths
2 small zuchinni, in 1/2 inch slices
2 small yellow squash, in 1/2 inch slices
8 ounces Campari Tomatoes (8 tomatoes)
8 asparagus spears, trimmed and cut in 1/3s
8 brussel sprouts, trimmed
1 tablespoon olive oil (start with 2 tablespoons)
1 tablespoon balsamic vinegar (start with 2 tablespoons)
1/2 teaspoon oregano (start with 1 teaspoon)
1 dash salt (start with 2 dashes)
1 dash pepper (start with 2 dashes)

Rice:
2 cups cooked brown rice

Recipe Directions for Chicken & Vegetable Shish Kabobs over Brown Rice

  1. Place chicken chunks in gallon ziplock bag. Wisk together olive oil, wine, thyme, dashes salt and pepper. Pour over chicken, seal bag without air, and turn bag several times. Refrigerate for at least 4 hours.

  2. Steam brussel sprouts for 5 minutes, no more. Cool.

  3. Place vegetables chunks and brussel sprouts in second ziplock back. In small bowl wisk together olive oil, balsamic vineger, oregano, salt and pepper. Pour over vegetables, seal bag without air, and turn bag several times. Refrigerate for at least 4 hours.

  4. Put water, margarine, and rice in microwave proof glass bowl (should hold 1 quart minimum). Microwave on high for approximately 30 minutes-45 minutes (depending on microwave wattage), until done.

  5. While rice is cooking, spear chicken chunks and vegetable chunks on separate skewers, as they cook for different times. Should make approximately 4 skewers each of chicken (leaving small space between chunks) and 8 of vegetables. Reserve marinade for basting.

  6. Spray grill rack with cooking spray. Heat to medium, and cook chicken for approximately 10 minutes, turning and basting with chicken marinade a couple of times. Juices should run clear from chicken when done. Move to foil covered upper rack to keep warm.

  7. Cook vegetables for approximately 8-10 minutes, turning and basting with vegetable marinade at least once. Vegetables should be fork tender, but still somewhat firm.

  8. Discard remaining marinade.

  9. Serve 1 chicken and 2 vegetable skewer per person, with 1/2 cup rice.

Categories

Main Dish

Nutrition Facts
Serving Size 554.2g
Amount Per Serving
Calories
375
Calories from Fat
100
% Daily Value*
Total Fat
11.1g
17%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
73mg
24%
Sodium
165mg
7%
Potassium
1298mg
37%
Total Carbohydrates
38.5g
13%
Dietary Fiber
6.7g
27%
Sugars
7.4g
Protein
31.3g
Vitamin A 45% Vitamin C 181%
Calcium 6% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in magnesium
  • High in niacin
  • Very high in phosphorus
  • High in selenium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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