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Many thanks to our intern, Terri Rupkey, for being the hand-model for the Summer Recipe Rehab recipes.

From fresh melons to main dish salads, light and healthier foods can appeal to us during the heat of summer. But not all summer recipes are so light. Desserts, mayonnaise-based salads, and grilled brats and burgers can be heavy on fat and calories. So head to the kitchen to make lightened versions of popular summer favorites.

Compared to burgers and brats common on the summer cookout menu, kebabs with lean meats and lots of veggies are a way to add vitamins and minerals and lower fat.  With the flavorful marinade we add to both the shrimp and chicken recipes, the proteins gain more flavor.

Watch these kebabs be grilled in the video!  The smells in our office were amazing!

Citrus Kebabs (Serves 8 – 4 chicken kebabs, 4 shrimp kebabs)

Compared to classic grilled foods like burgers, try these kebabs with lean cuts of meat and way more veggies than are on a burger.

Chicken

2 Tbsp oil
2 Tbsp lemon juice
1 tsp fresh minced garlic (or 1/2 tsp garlic powder)
1/4 tsp ground black pepper
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
    1. In a medium container with lid, combine oil, lemon juice, garlic, and black pepper.
    2. Add chicken pieces and toss to coat.
    3. Cover container with lid, and refrigerate for at least 1 hour.

    Shrimp

    1 lb deveined raw shrimp (thawed if frozen)
    2 Tbsp oil
    2 Tbsp lime juice
    1 Tbsp fresh minced cilantro (or 1 tsp dried cilantro)
    1/4 tsp ground black pepper

      1. In a medium container with lid, combine oil, lime juice, cilantro, and black pepper.
      2. Add shrimp and toss to coat.
      3. Cover container with lid, and refrigerate for at least 1 hour.

      Vegetables

      1 medium fresh red onion, cut into 1-inch pieces
      1 medium bell pepper (any color), cut into 1-inch pieces
      1 medium fresh zucchini, cut into 1-inch slices
      1 medium fresh yellow summer squash, cut into 1-inch slices
      1 8-oz package fresh whole mushrooms, cut in half or keep whole

        1. Wash vegetables and cut into the sizes indicated.

          Kebab Assembly Instructions

            1. Pre-heat grill to medium heat.
            2. Prepare 8 wood or metal kebab skewers according to directions on package.
            3. Thread alternating pieces of chicken or shrimp with vegetables, in any combination desired.
            4. Add assembled kebabs to grill. Cook on one side for 5-10 minutes. Turn and cook for another 5 minutes. Shrimp may take less time.

            Food Safety Tip: Use one plate for the raw, uncooked kabobs. Once kabobs are cooked, use a clean plate to transport them.
            Food Safety Tip: Chicken should reach 165°F and shrimp should reach 145°F.

            Nutrition Facts per 1 chicken kebab: 190 calories, 7g fat, 55mg sodium, 5g carbohydrates, 1g fiber, 27 grams protein
            Nutrition Facts per 1 shrimp kebab: 140 calories, 5g fat, 650mg sodium, 6g carbohydrates, 1g fiber, 17 grams protein