Chicken Kabobs and Barley Pilaf

Macros / Serving Size

Protein 39 g | Fat 19 g | Carbs 53 g

% Calories of Macros / Serving Size

Calories 522 | Protein 29 % | Fat 32 % | Carbs 39 %

Nutrients / Serving Size

Fiber 13 g | Sodium 416 mg | Sat. Fat 5 g

Ingredients (serves 4)

• 12-15 oz. boneless, skinless chicken
• 3 tbsp. olive oil
• 1 tbsp. butter
• 2 tbsp. balsamic vinegar
• ¼ tsp. garlic salt 
• 1 green pepper
• 1 red pepper
• 1 yellow squash
• 1 zucchini squash
• 1 medium onion
• 8 cherry tomatoes
• ¾ cup quick barley
• 2 cups low-sodium chicken or vegetable broth
• 1 bay leaf
• freshly grated Parmesan (desired amount)
• fresh parsley (for garnish)

Directions

1. Preheat oven to 350 degrees F.
2. Begin by cutting the boneless, skinless chicken (breast or thighs) into 2-inch cubes and then add the cubed chicken to a large bowl. Mix in 2 tbsp. olive oil, the balsamic vinegar, the garlic salt and a couple of dashes of black pepper. Set aside to marinate.
3. On a sanitized surface and with clean hands, wash and prepare the vegetables and begin soaking the wooden skewers.
4. Remove the core and seeds from one green pepper and one red pepper, and then cut into chunks. Cut the yellow squash and zucchini into ½ inch slices. Dice the onion and set aside for use in the pilaf.
5. Place the cut peppers and zucchini in a bowl, add the cherry tomatoes and then lightly season with a little salt and 1 tbsp. olive oil. Toss gently.
6. Build 8 kabobs by placing the vegetables and chicken on the skewers, paying attention that the vegetables and chicken are equally distributed across the 8 skewers. Discard the chicken marinade.
7. Place the skewers on a foil-lined baking pan and place the pan in the oven. Bake until the chicken is cooked through and the vegetables are tender (about 20 minutes - turn halfway through).
8. While the kabobs are baking, melt 1 tbsp. butter in a medium sauce pan over medium heat; add the onion, and sprinkle with salt and pepper. Sauté the onion for about 5 minutes, or until they begin to soften.
9. Add the quick barley to the onions, cook and stir constantly for about 2 minutes and then add the broth and bay leaf. Reduce the heat to low, cover and cook until the barley is almost tender (about 20-25 minutes). Salt and pepper to taste; top with a little freshly grated Parmesan cheese and fresh parsley, if desired.
10. Serve each plate with ¼ of the pilaf, 2 kabobs, and a side dish of your favorite fruit.

Notes

• The marinade works well for any type of meat.
• Consider using minced garlic, adding a little more, if you are a garlic lover.
• Consider adding a little curry to the pilaf.
• Nutrition analysis is based on the use of 15 oz. raw chicken breast, low-sodium chicken broth, and 2 oz. of hard Parmesan cheese.  Analysis does not include the parsley.