Eating healthy doesn’t have to be bland or boring. With the right ingredients and cooking techniques, you can create delicious and nutritious meals that are not only good for you but also satisfying and enjoyable. One such dish is the chicken and vegetable kebab with brown rice, which is packed with protein, fibre, and essential vitamins and minerals.

This flavorful and colorful dish is perfect for a quick dinner or meal prep for the week. In this recipe, we’ll show you how to make tender and juicy chicken and vegetable kebabs paired with nutty and nutritious brown rice. Let’s get started!

Calories per serving: Approximately 300-350 calories per serving (depending on the size of the chicken pieces and amount of olive oil used)

Ingredients:

  • 500g boneless, skinless chicken breast, cut into 5cm pieces
  • 2 bell peppers (red, green, or yellow), cut into 2.5cm pieces
  • 1 large red onion, cut into 2.5cm pieces
  • 2 zucchinis, sliced into 1.25cm rounds
  • 30ml olive oil
  • 15ml smoked paprika
  • 15ml garlic powder
  • 15ml onion powder
  • 15ml dried oregano
  • 5ml salt
  • 2.5ml black pepper
  • 6-8 wooden or metal skewers
  • 200g brown rice (can be white rice of choice if you prefer)

Instructions For Chicken Skewers:

  1. If using wooden skewers, soak them in water for at least 30 minutes before grilling to prevent burning.
  2. In a large bowl, mix together the olive oil, smoked paprika, garlic powder, onion powder, dried oregano, salt, and black pepper.
  3. Add the chicken pieces to the bowl and toss to coat evenly with the marinade. Cover and refrigerate for at least 30 minutes or up to 2 hours.
  4. Preheat the grill or grill pan to medium-high heat.
  5. Thread the marinated chicken, bell peppers, red onion, and zucchinis onto the skewers, alternating between the ingredients.
  6. Place the skewers on the grill and cook for 10-12 minutes, flipping occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred.
  7. Serve the kebabs hot with a side of cooked brown rice.

Instructions for Brown Rice:

  • 200g raw brown rice
  • 500ml water
  • Pinch of salt

  1. Rinse 200g of brown rice under cold water for 30 seconds in a fine mesh strainer to remove any dirt or debris.
  2. Add the rinsed brown rice to a medium-sized pot with 500ml of water and a pinch of salt.
  3. Bring the water to a boil over high heat.
  4. Reduce the heat to low and cover the pot with a tight-fitting lid.
  5. Simmer the rice for 40-45 minutes or until the water is absorbed and the rice is tender.
  6. Remove the pot from heat and let it sit for 5-10 minutes.
  7. Fluff the rice with a fork and it’s ready to serve with the chicken and vegetable kebab.

Calories & Serving Size:

The calorie and macro breakdown per serving of one kebab with 125g of cooked brown rice may vary slightly depending on the size of the chicken pieces and amount of olive oil used, but here is an approximate breakdown based on the ingredient quantities provided in the recipe:

Calories: 300-350

Protein: 25-30g

Fat: 8-10g

Carbohydrates: 30-35g

Fibre: 4-5g

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