Lemon Grass Chicken Skewers with Baked Vegetables

1 Reviews
100% would make this recipe again

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Marinade : 2 h Preparation : 20 min Cooking : 1 h 40 min
560 calories/serving
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Ingredients

9 chicken thighs, boneless, skinless 600 g
8 cloves garlic, minced or pressed
1 dried chili peppers, minced 0.4 g
2 stalks lemon grass, or cilantro leaves
2 tbsp fish sauce (nam pla) 30 mL
2 tbsp sugar 24 g
2 tbsp lime juice, freshly squeezed 1 lime
2 tbsp water 30 mL
8 bamboo or wooden skewers
2 tbsp canola oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 Spanish onions, cut into 2 cm pieces 300 g
2 carrots, cut into 2 cm pieces 200 g
2 zucchini, cut into 2 cm pieces 260 g
1 aubergines / eggplants, small size, cut into 2 cm pieces 180 g
1 yellow or red sweet peppers, cut into 2 cm pieces 200 g
3 tbsp olive oil 45 mL
1 1/2 cup canned tomatoes (diced) 380 g
1 1/3 cup basmati rice 240 g

Before you start

These skewers can be cooked either in a pan on the stovetop or using an outdoor grill (in such case you will need first to soak the wooden skewers for about 15 min).

Method

Marinate the chicken

Mince or press half of the garlic, chili pepper, and lemon grass, then put them in a shallow dish. Add the fish sauce, water, sugar, and lime juice. Place the chicken pieces in the marinade, cover, and let stand in the refrigerator at least 2 h up to overnight.


Cook the vegetables and rice

Preheat the oven to 175°C/350°F. Prepare the vegetables and cut them into uniform pieces approximately 1,5 cm thick.


Generously oil an ovensafe dish. Add the rest of the minced or pressed garlic. Layer the vegetables in the dish with the following sequence: onion, carrot, zucchini, aubergine, pepper, and finally the diced tomatoes on top. Drizzle with olive oil, then add salt and pepper to taste. Bake in the middle of the oven 1 ½ h, until the vegetables are soft.


Meanwhile, cook the rice


Cook the chicken on stovetop or grill outdoor

About 15 min before the vegetables have finished cooking, place the chicken pieces on to the skewers. Heat the canola oil on medium heat in a thick-bottom pan. Cook the chicken skewers about 5 min per side, until they are coloured. Alternatively, grill on the barbecue for about 10 min, turning the skewers a couple of times. Add salt and pepper to taste.


Serve the chicken with the vegetables and rice.

Observations

You may substitute lemon grass by lime zest and fresh cilantro leaves.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (590 g)

Amount

% Daily Value

Calories

560

Fat

20 g

30 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

70 mg

Sodium

310 mg

13 %

Carbohydrate

65 g

22 %

Fibre

5 g

21 %

Sugars

13 g

Net Carbs

60 g

Protein

30 g

Vitamin A

108 %

Vitamin C

152 %

Calcium

8 %

Iron

14 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Fibre, Niacin, Vitamin B1
Source of  :
Calcium, Iron, Pantothenic Acid, Phosphorus, Vitamin B2, Zinc
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 3 ½
Meat and Alternatives 3
Fats 2 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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