Chicken skewers with fast vegetables
Preparation time:
Recipe highlights Serves: 2
- Good source of fibre, folate, iron
- Suitable to microwave
- Suitable to freeze
- Best served immediately; Store in freezer (under -18°C)
- Dairy free
- Low salt
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Ingredients
- 1 small skinless chicken breast, cut into 3cm cubes
2 teaspoons olive oil
1 clove garlic, finely chopped
1/4 teaspoon salt
1 teaspoon oregano
1 tablespoon lemon juice
2 potatoes, peeled and cut into quarters
1 small carrot, peeled and cut into 2cm thick rings
1 small zucchini, trimmed and cut into quarters lengthwise
1 small head broccoli, cut into flowerets
1 small head cauliflower, cut into flowerets
1 small handful green beans, trimmed and tailed
Cooking method
-
1. Dice chicken and place in a bowl with all other ingredients and
mix well.
2. Marinate for 15 minutes.
3. Place on skewers and grill under a hot griller until chicken is a light golden colour on all sides.
Method for vegetables:
1. Prepare vegetables.
2. Place prepared vegetables on glass platter with potatoes around the outside edge, then arrange carrots on the inside edge of potatoes, then zucchini, broccoli, cauliflower and beans in the centre.
3. Cover with microwave-safe plastic wrap. Cook for 7 minutes on high.
4. Use a skewer to test if potatoes are soft. If not, cook for a few more minutes. Re-cover and allow to stand for 3 minutes before serving with grilled chicken skewers.
Nutritional facts
 | Average quantity per serving | Average quantity per 100g |
| Weight (g) | 527.83 | 100.00 |
| Energy (kJ) | 1609.44 | 304.91 |
| Protein (g) | 39.57 | 7.50 |
| Total Fat (g) | 13.15 | 2.49 |
| -Saturated Fat (g) | 3.09 | 0.59 |
| -Polyunsaturated Fat (g) | 1.44 | 0.27 |
| -Monounsaturated Fat (g) | 6.46 | 1.22 |
| Cholesterol (mg) | 94.71 | 17.94 |
| Carbohydrate (g) | 22.00 | 4.17 |
| -Sugars (g) | 5.66 | 1.07 |
| Starch (g) | 15.96 | 3.02 |
| Water (g) | 436.94 | 82.78 |
| Alcohol (g) | 0.00 | 0.00 |
| Dietary Fibre (g) | 7.97 | 1.51 |
| Thiamin (mg) | 0.42 | 0.08 |
| Riboflavin (mg) | 0.45 | 0.08 |
| Niacin (mg) | 10.08 | 1.91 |
| Niacin Equivalents (mg) | 18.76 | 3.55 |
| Vitamin C (mg) | 180.98 | 34.29 |
| Total Folate (ug) | 184.32 | 34.92 |
| Total Vitamin A Equivalents (ug) | 504.02 | 95.49 |
| Retinol (ug) | 22.96 | 4.35 |
| Beta Carotene Equivalents (ug) | 2882.23 | 546.05 |
| Sodium (mg) | 431.63 | 81.77 |
| Potassium (mg) | 1687.56 | 319.72 |
| Magnesium (mg) | 100.40 | 19.02 |
| Calcium (mg) | 78.34 | 14.84 |
| Phosphorus (mg) | 520.39 | 98.59 |
| Iron (mg) | 3.34 | 0.63 |
| Zinc (mg) | 2.65 | 0.50 |
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Source: Modified from the original recipe by Daniel Webb, Geelong High School. Published in the Geelong Advertiser 'Fifteen Minutes of Food' series.
This recipe was orginally published as:
Grilled chicken skewers with microwave vegetables
Recipe publication date on: 11/07/2007
Last reviewed on: 20/08/2014
