Last Updated on November 8, 2019

This healthy kabob recipe is made with metabolism maximizing ingredients, tastes great, and is easy to make.  I think you and your family will love it.

Rosie from Fort Worth, recently asked me how to get her kids interested in eating healthy meals.

When I asked about her kid’s eating habits she confessed their fave things are:  chicken fingers, Chinese AYCE buffets, and sweets.

 

Healthy Kabob Recipe

 

Here’s my take on combining sweet and savory… that kids love and have fun helping you make.  This healthy kabob recipe is easy and delicious.  The kabobs are juicy and full of flavor.

 

What you’ll need:

 

*Organic ingredients recommended*

  • 4, 4 oz skinless organic chicken breasts, cut into equal cubes (you can also use steak, shrimp, tofu, and eggplant, too)
  • 3 red peppers, cleaned and chopped into 2” pieces
  • 2 green pepper, cleaned and chopped into 2” pieces
  • 2 cups whole, fresh mushrooms
  • 2 large yellow onions, halved, then quartered
  • 2 cups pineapple, cubed
  • ½ cup tamari sauce (gluten-free soy sauce)
  • 1 tsp garlic powder
  • 1 pinch ginger powder
  • Kabob Sticks

Grilling the pineapple with bringing out more flavor and sweetness from the natural sugars.  Feel free to add whatever other veggies you like, like plum tomatoes or zucchini.

 

INSTRUCTIONS

 

  1. In a large re-sealable plastic bag, mix the tamari, garlic powder, ginger, and pepper.  Add the mushrooms and chicken in the bag.  I usually chop up the chicken and give my mushrooms a good scrub down.  Then throw them in the marinade and let them sit overnight.  You want to let them marinade for at least 3 hours.
  2. Soak the skewers in water first to prevent them from burning.
  3. Preheat your grill to medium-high heat.  You can use a Foreman grill, too.
  4. Alternate threading the meat, vegetables, and pineapple onto skewers, leaving a small space between them.
  5. I put my kabobs on some non-stick sprayed foil boats when using a grill to prevent them from sticking.
  6. Grill the kabobs for 10 minutes, turning as needed.
  7. Grill until the meat is fully cooked and vegetables are tender.

 

Voila!  Dinner’s Done

 

Healthy Kabob Recipe

Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Servings: 4
Author: Christina Carlyle

Ingredients

  • 4 4 ounce chicken breasts, skinless, organic and cut into equal cubes (you can also use steak, shrimp, tofu, and eggplant, too)
  • 2 red peppers, cleaned and chopped into 2” pieces
  • 2 green peppers, cleaned and chopped into 2” pieces
  • 2 cups whole, fresh mushrooms
  • 2 large yellow onions, halved, then quartered
  • 2 cups pineapple, cubed
  • ½ cup tamari sauce , (gluten-free soy sauce)
  • 1 tsp garlic powder
  • 1 pinch ginger powder

Instructions

  • In a large re-sealable plastic bag, mix the tamari, garlic powder, ginger, and pepper.  
  • Add the mushrooms and chicken in the bag.  Seal and refrigerate. I usually chop up the chicken and give my mushrooms a good scrub down. Then I throw them in the marinade and let them sit overnight.
  • After marinated, soak the skewers in water first to prevent them from burning.
  • Preheat your grill to medium-high heat.  You can use a Foreman grill or an oven, too.
  • Alternate threading the meat, vegetables, and pineapple onto skewers, leaving a small space between them.
  • I put my kabobs on some non-stick sprayed foil boats when using a grill to prevent them from sticking.
  • Grill the kabobs for 10 minutes, turning as needed.
  • Grill until the meat is fully cooked and vegetables are tender.

Nutrition

Serving: 1g | Calories: 125kcal | Carbohydrates: 19g | Protein: 11g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 1658mg | Potassium: 495mg | Fiber: 4g | Sugar: 13g | Vitamin A: 2131IU | Vitamin C: 164mg | Calcium: 27mg | Iron: 1mg
Tried this Recipe? I Wanna SeeSnap a photo, share it on Instagram and tag me with @christina_carlyle or tag #ChristinaCarlyle so we can connect

 

From a taste standpoint, the natural sweetness from the pineapple pairs perfectly with the savory teriyaki sauce.  The velvety mushrooms are a savory contrast to the peppers and onion.  Grilling the veggies brings out their natural sweetness, too.

From a nutritionist’s view, the chicken will help you feel fuller longer while the veggies; will fill you up and have vitamins and minerals.  Each stick will have between 120 to 160 calories depending on the combos of meat, fruit, and veggies you use.

 

Skinny Serving Suggestions

 

You can serve your kabobs with brown rice and a side salad.  Dip them in hot sauce for an extra kick. For lunch the next day you can un-spear them straight into a bowl of lettuce for a quick plant-based lunch.

But, what did the Kids Think?

 

Rosie said the Kabobs were a big hit with her 7, 10 and 13-year-old kids.  When I followed up with her Rosie and her oldest cut the veggies while the little ones put them together.

It was a nice for the 4 of us to work together, talk about their daily adventures and cut prep time in half. 

They took pride that they ‘made dinner’ and fought over taking credit for the Kabobs my Husband ate.  We didn’t have any leftovers.  I make these now every other 2 or 3 weeks and the kids still enjoy helping.”

This all happened a few weeks ago.  I’m pleased to report that Rosie is down 2 dress sizes and her family continues to support her.

Leave me a comment and let me know how yours turn out.  Which veggies and proteins do you use on your kabobs?

Enjoy!
xxoo

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Healthy Chicken and Vegetable Kabobs

 

 

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