Chicken and Asparagus Skewers

7 0 1134
Ingredients Minutes Calories
Prep Cook Servings
0 min 0 min 1
Chicken and Asparagus Skewers
Health Rating

Ingredients


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

Instructions


  1. Preheat oven to 350 degrees 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, and moosh it around (yes,"moosh" is a very technical word. So moosh darn it... MOOSH!!! - Sorry, I can get a little bossy sometimes. Ignore me. But you still gotta moosh).

  5. Don't skimp on the mooshing because there is not a lot of oil in this recipe. 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. Don't ask me why, it just looks prettier I guess. And that's how everyone else does it... And yes, I would probably jump off a bridge if my friends were all doing it.... with a bungee attached, of course.)

  7. Now this is the tricky part. So read carefully...

  8. Put your Kebobs on a parchment lined cookie sheet and place in the oven.

  9. Set your timer for 10 minutes.

  10. When the 1o minutes is up, open your oven, flip your kebobs over (don't burn yourself, please), and close the oven door.

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

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

Nutrition Facts

Per Portion

Calories 1134
Calories from fat 224
Calories from saturated fat 44
Total Fat 24.9 g
Saturated Fat 4.9 g
Trans Fat 0 g
Polyunsaturated Fat 4.9 g
Monounsaturated Fat 11.2 g
Cholesterol 530 mg
Sodium 482 mg
Potassium 2874 mg
Total Carbohydrate 14.2 g
Dietary Fiber 6.0 g
Sugars 4.9 g
Protein 213 g

Dietary servings

Per Portion


Meat 10.3
Vegetables 3.2

Energy sources


Pygal5%393.7571592930362108.3351105222765120%450.5744655694778142.8530220474609775%318.4736868810864257.56656690272695%20%75%CarbohydratesFatProtein

Notes:

Nutritional Highlights:
Chicken
is an excellent source of lean protein

Asparagus
is a great source of fiber and vitamin A, C and E

Lunch
Main