Chicken and Asparagus Skewers ( Copy )

7 40 306
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Chicken and Asparagus Skewers ( Copy )
Health Highlights

Ingredients


5 1/3 breast Chicken breast, boneless, skinless (large)
304 gm Asparagus
1 1/3 tsp Garlic powder
1 1/3 tsp Onion powder
1 1/3 tbsp Lemon peel (zest)
1 1/3 tsp Lemon juice
2 2/3 tsp Extra virgin olive oil

Instructions


  1. Preheat the oven to 350°F., and place your kebob sticks in a pan of water to soak (You do this so they won't catch fire in the oven if you are not using metal skewers).

  2. Chop your asparagus into 1 or 1 -1/2 inch pieces.

  3. Chop your chicken into bite-sized pieces. (Approximately 1 or 1-1/2 inch square cubes)

  4. Place all ingredients in a ziplock back, mix it around until combined 

  5. You really need to mix it up well to get even coverage of the oil and spices. So take your time. You'll have better-tasting chicken if you do.

  6. Alternate placing your asparagus and chicken on your kebob sticks.

  7. Put your Kebobs on a parchment-lined cookie sheet and place them in the oven.

  8. Set your timer for 10 minutes.

  9. When the 10 minutes is up, open your oven, flip your kebobs.

  10. Flip the dial on your oven to "broil" instead of bake.

  11. Broil for 10-15 minutes, or until you have a nice browned bit of chicken. A thermometer should read about 170°F.


Nutrition Facts

Per Portion

Calories 306
Calories from fat 80
Calories from saturated fat 17.2
Total Fat 8.8 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 3.3 g
Cholesterol 170 mg
Sodium 114 mg
Potassium 909 mg
Total Carbohydrate 3.5 g
Dietary Fiber 1.4 g
Sugars 1.3 g
Protein 54 g

Dietary servings

Per Portion


Meat 3.4
Vegetables 1.1

Energy sources


Pygal4%389.8996683214635107.8102123690795226%455.77185400330745150.7429255270814770%309.70482620183145247.5228620762928226%70%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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