Nutrition

Kabobs over Brown Rice

Enjoy the outdoors and the flavor of these healthy grilled kabobs while you still can!

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kabobs on the grill

Now that Labor Day has passed, those outdoor bbq’s will soon be coming to an end. Sigh. However, there’s still time for a few more outdoor cookouts; let’s get it in while we still can! Why should I do a grilling feature? Grilling is so easy and fun…plus, the clean up is a cinch! What’s more? It is a super healthy way to prepare your food because you don’t have to cook with oils or a ton of added flavorings, as the grilling alone gives a tremendously fantastic flavor. With that said, I’m going to start you off with a recipe you won’t soon forget (well, it may go into hibernation for the winter months).

The first of this 3-part grilling series features mouth-watering kabobs. The beauty about this recipe is that you can use it as a base for the “how-to” and then can switch it up, using whatever meats or veggies that you wish! I decided to do a little variety of my own…hence the “surf n’ turf” name. Hint Hint. I have also provided some helpful tips for grilling safely – especially if you’re new to this grilling thing:

TIPS FOR GRILLING SAFELY:

  • Propane and charcoal BBQ grills must only be used outdoors
  • Position the grill well away from siding, deck railings and out from under eaves and overhanging branches.
  • Place the grill a safe distance from lawn games, play areas and foot traffic.
  • Keep children and pets away from the grill area.
  • Never leave your grill unattended.
  • Visit www.nfpa.org for some more Grilling Safety Tips

Ok, so now that you’ve checked out these tips, do you feel like a grilling guru? What is that? I’m not really sure, but let’s get started!! It's all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on my grilling gurus, let's make it happen...

“SURF N’ TURF N’ MORE” KABOBS over BROWN RICE

Ingredients:
Marinade:
¼ cup each: Bragg Liquid Aminos, lemon juice, water
1 TB Flax oil
1 TB dijon mustard
½ cup unsweetened apple sauce
1 tsp. each: parsley, curry powder, garlic powder
Kabobs:
4 wooden skewers
½ lb. chicken breast, raw - cut into 2 in. cubes
½ lb. top sirloin, raw - cut into 2 in. cubes
4 large shrimp, raw, peeled
1 each: red, green, yellow pepper
1 small onion
½ cup cherry tomatoes
Brown Rice:
1 cup brown rice, cooked

How to Prepare
1. Marinade: Blend all ingredients together in food processor or blender for 30 seconds. Set aside.
2. Kabobs: Put cubed chicken into one Ziploc bag and the sirloin in another. Pour ½ of the marinade into each of the bags. Seal bags and shake to coat chicken/meat thoroughly. Put bags in refrigerator for 4 hours (even better to let sit overnight)! … (Hours later) … Wow, how the time has passed! Fire up the grill!
3. Cut up vegetables into 1 in. chunks. Clean shrimp and put 2 each onto 2 paper plates. Remove bags from fridge and divide meat and chicken evenly onto the 2 plates. Arrange meat & veggies onto skewers, alternating meat and veggies –ea. portion should fit onto 2 skewers. Place skewers onto grill for 15 min, or until cooked – turning once.
4. Serve Kabobs on top of brown rice (or not if you’re watching your carbs!). Enjoy!

slimpickinslogo.jpgNUTRITION DATA
Per serving (serves 2): 500 calories, 56 grams protein, 39 grams carbohydrates, 13.5 grams fat.

Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at AliFrahn@yahoo.com.

Check out more of Alli’s recipes at: www.AllisonFrahn.com and www.AllisSlimPickins.com

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