Saturday, June 23, 2012

Herbed Lemon Garlic Chicken Skewers


Herbed Lemon Garlic Chicken Skewers

Another consideration when watching your cholesterol is making sure that you control your sodium and oil intake as well. The Americal Heart Association recommends consuming less than 1500 mg of sodium a day (1 teaspoon of salt has 2300 mg of sodium). (http://www.heart.org/...) A quick search on the net on the other hand tells you to limit unsaturated vegetable oils to up to 6-8 teaspoons a day. (http://wiki.answers.com/...)

Taking this information to heart, I came up with this chicken recipe which should keep hunger at bay while keeping my daily meals within healthy limits. Skinless chicken breast fillet is my new best friend (See: http://foodnotebook.blogspot.com/...). This is a big thing considering I have always preferred the dark meat of the chicken over the white. White meat had always tasted flavorless to me. Converting to white meat and liking it, well, the trick is to infuse as much flavor and moisture you can into it.

This recipe for Herbed Lemon Garlic Chicken Skewers takes care of all of that. 6 teaspoons of olive oil and 1/2 teaspoons of salt may not sound that much, but with the flavors of lemon, black pepper, garlic, oregano, and cilantro melded into the marinade, it makes for a wonderfully tasty and juicy chicken meal that's healthy at the same time. It's convenient and easy to make, too. I prepared this in the morning to marinate and it was ready to grill by lunch. What is left can be had for dinner tonight or, if there's a different meal on the menu for dinner, for lunch the next day.

Herbed Lemon Garlic Chicken Skewers

Ingredients
1/2 lemon's juice
6 tsp. olive oil
1/2 tsp. salt
1/8 tsp. black pepper
2 tsp. dried cilantro
1/4 tsp. dried oregano
4 garlic cloves, minced

4 skinless, bonless chicken breast halves, cut in 1.5 inch chunks (about 18)

2 onions, quartered
2 tomatoes, quartered
4 bamboo yakitori skewers

Directions
In a bowl, combine first 7 ingredients to make the marinade. Add chicken chunks, cover and marinate for at least 30 minutes.
Thread 3 marinated chicken cubes alternately with a slice of each of tomato and onion.
In a medium hot cast iron grill, cook chicken skewers for a total of 10 minutes, turning periodically to make sure all sides are grilled.
Makes 4 servings (2 skewers per serving).

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