Chicken Kabobs

Ingredients

• 567 gboneless, skinless chicken breasts
• 60 mlolive oil
• 60 mlreduced-salt soy sauce
• 3 tablespoonslemon juice
• 2 smallcourgettes
• 1red pepper
• 1yellow pepper
• 1 smallonion
• for garnishfresh parsley

Instructions

1. 1

   Mix the marinade

   In a zip-top bag or bowl, combine the olive oil, soy sauce and lemon juice, then mix well.

2. 2

   Marinate the chicken

   Cut the chicken into pieces and add them to the marinade, coating them thoroughly. Cover and refrigerate for at least 30 minutes, or for up to 4 hours.

3. 3

   Soak wooden skewers

   If using wooden skewers, soak them in warm water to help prevent them burning on the grill.

4. 4

   Prepare the vegetables

   Slice the courgettes and cut the peppers and onion into even-sized pieces. Drizzle the vegetables with olive oil and season with salt and pepper.

5. 5

   Thread the skewers

   Thread the marinated chicken and vegetables onto the skewers, alternating between them.

6. 6

   Grill until cooked

   Grill over a medium heat for about 12–18 minutes, until the chicken reaches an internal temperature of 74°C (165°F).

What are chicken kabobs?

Chicken kabobs are pieces of chicken and vegetables threaded onto skewers and cooked over a grill. They are a familiar American-style barbecue dish, with a format that makes the ingredients easy to portion and serve.

Here, lemon juice and soy sauce season the chicken, while courgette, peppers and onion bring colour and contrast. Cutting the vegetables into similar-sized pieces helps them cook more evenly on the skewers.

Nutrition and macros by portion

The nutrition label shows one serving as written: 320 calories, 38g protein, 7g carbs, 15g fat.

The chicken provides most of the protein, while the peppers, courgettes and onion contribute carbohydrates. Olive oil supplies most of the fat, with soy sauce adding sodium. Serve with a generous portion of vegetables or salad and choose rice or pita according to how substantial you want the meal to be.

The marinade and chicken

Olive oil: it helps coat the chicken and carries the marinade across its surface.

Soy and lemon: reduced-salt soy sauce adds savoury seasoning, while lemon juice brings acidity. Mix them with the oil before adding the chicken so the pieces get an even coating.

Chicken pieces: cut the breasts into pieces suitable for skewering, keeping their size reasonably consistent so they finish cooking at a similar time.

Prepare the vegetables

Even cuts: slice the courgettes and chop the peppers and onion into pieces of similar size. This makes them easier to thread and helps avoid some pieces cooking much faster than others.

Seasoning: drizzle the vegetables with olive oil and season with salt and pepper before threading. Keep them lightly coated rather than dripping with oil.

Threading and grilling

Alternate the chicken and vegetables along each skewer, leaving a little room between pieces rather than packing them tightly. This gives the heat room to reach the sides of the ingredients.

Grill over medium heat for 12–18 minutes, turning the skewers as needed for even cooking. The chicken is done when its centre reaches 74°C (165°F); check a larger piece rather than relying on colour alone.

Timing and doneness

Allow at least 30 minutes for the chicken to marinate, or refrigerate it for up to 4 hours. Include that resting time when planning the meal.

The stated grilling time is approximate because piece size and grill heat can vary. Use an instant-read thermometer at the thickest part of a chicken piece to check for doneness.

Serving the skewers

Finish with fresh parsley and serve the kabobs straight from the grill. Rice or pita bread makes a simple base for the chicken and vegetables.

For a fuller spread, add a dipping sauce or a crisp salad. If serving from the skewers, let diners slide the ingredients off onto their plates before eating.

Recipe notes & tips

• Cut the chicken and vegetables into similarly sized pieces for more even cooking.
• Marinate the chicken in the fridge, not at room temperature.
• Soak wooden skewers in warm water before grilling.
• Thread the ingredients with small gaps so heat can circulate around them.
• Turn the skewers during grilling and check the chicken with a thermometer.
• Chop the vegetables and parsley while the chicken marinates to make serving easier.

Variations

• Add mushrooms: thread small whole mushrooms between the chicken and vegetables.
• Use chicken thighs: cut boneless, skinless thighs into pieces of similar size.
• Change the vegetables: swap in other grill-friendly vegetables cut into even pieces.
• Add herbs: finish the cooked skewers with chopped parsley or another fresh herb.
• Serve as wraps: slide the chicken and vegetables into pita bread with a dipping sauce.

Common mistakes to avoid

• Uneven pieces: cut the chicken and vegetables to similar sizes so they cook more evenly.
• Skipping the skewer soak: soak wooden skewers in warm water to help stop them burning.
• Crowded skewers: leave a little space between pieces so the heat can reach their surfaces.
• Guessing doneness: check the centre of a thick chicken piece reaches 74°C (165°F).
• Over-marinating: keep the chicken refrigerated and use it within the stated maximum of 4 hours.

How to store

Refrigerate leftover cooked chicken and vegetables in a covered container and use within 3 days. Reheat until piping hot throughout, or remove the ingredients from the skewers first for more even heating.

Frequently asked questions