Chicken and Asparagus Skewers

7 40 378
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 3
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, 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 in the oven.

  8. Set your timer for 10 minutes.

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

  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 degrees F.

Notes:

Nutritional Highlights:
Chicken
is an excellent source of lean protein

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


Nutrition Facts

Per Portion

Calories 378
Calories from fat 75
Calories from saturated fat 14.6
Total Fat 8.3 g
Saturated Fat 1.6 g
Trans Fat 0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 3.7 g
Cholesterol 177 mg
Sodium 161 mg
Potassium 958 mg
Total Carbohydrate 4.7 g
Dietary Fiber 2.0 g
Sugars 1.6 g
Protein 71 g

Dietary servings

Per Portion


Meat 3.4
Vegetables 1.1

Energy sources


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