For the marinade:
1½ Tbsp canola oil
½ tsp lemon zest
2 Tbsp fresh lemon juice
1½ tsp Worcestershire sauce
1½ tsp dried oregano leaves
½ tsp dried dill
1 medium garlic clove, minced
⅛ tsp dried pepper flakes
¼ tsp salt
For the kabobs:
Canola oil cooking spray
4 chicken tenders (8 oz total), rinsed and patted dry, cut crosswise into small chunks
½ small green bell pepper, cut into 16 cubes
16 grape cherry tomatoes
1 small yellow squash, quartered lengthwise and cut into 16 pieces
16 bamboo skewers (6-in each)
- Combine marinade ingredients in a quart-sized resealable plastic bag, seal tightly, and toss back and forth until well blended. Remove 2 tablespoons mixture, place in a small bowl, and set aside. Add chicken pieces to bag with the remaining marinade, seal tightly, and toss back and forth to coat completely. Refrigerate 1 hour, turning occasionally.
- Coat grill rack with cooking spray and preheat grill to medium-high heat.
- Remove chicken from marinade and discard marinade. Thread piece of chicken and each vegetable per skewer in this order: pepper, chicken, tomato, and squash. Repeat with remaining skewers.
- Place skewers on a grill rack and cook 5 minutes or until chicken is no longer pink in center and juices run clear, turning frequently and being careful not to overcook. Remove from grill, place on a serving platter, and brush reserved 2 tablespoons marinade evenly over all. Serve warm.
Serving size: 2 kabobs. Each serving provides: 60 calories, 3 g total fat, 0.4 g saturated fat, 6 g protein, 15 mg cholesterol, 80 mg sodium, 2 g carbohydrate, 1 g fiber, 1 g sugar
Source: American Diabetes Association