Healthy & Special Diets > Recipes for Weight Management > Portion Control Recipes > Using Smaller Plates and Bowls

Chicken and Veggie Skewers (Portioned)

Delicious and easy-to-make chicken and veggie skewers. Utilizing a smaller plate with these skewers helps manage portions effectively while providing a balanced and satisfying meal. These are perfect for grilling or baking!

Prep Time
20 minutes
Cook Time
15-20 minutes
Servings
2
Ingredients
  • 1 pound Boneless, skinless chicken breast, cut into 1-inch cubes
  • 1 cup Cherry tomatoes
  • 1 medium Zucchini, sliced into 1/2-inch rounds
  • 1/2 medium Red onion, cut into 1-inch pieces
  • 1 medium Bell pepper (any color), cut into 1-inch pieces
  • 2 tablespoons Olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon Garlic powder
  • to taste Salt
  • to taste Black pepper
  • 8-10 Wooden skewers

Prepare the Skewers

Soak the wooden skewers in water for at least 30 minutes to prevent them from burning during cooking. In a large bowl, combine the chicken cubes, cherry tomatoes, zucchini, red onion, and bell pepper.

Marinate the Ingredients

Drizzle the olive oil over the chicken and vegetables. Sprinkle with Italian seasoning, garlic powder, salt, and pepper. Toss everything together to ensure the ingredients are evenly coated.

Assemble the Skewers

Thread the chicken and vegetables onto the skewers, alternating between chicken, tomatoes, zucchini, onion, and bell pepper. Aim for 4-5 pieces of chicken per skewer and a similar amount of vegetables. Space the ingredients adequately to ensure even cooking.

Cook the Skewers

Preheat your grill to medium heat. Alternatively, preheat your oven to 400°F (200°C). If grilling, place the skewers on the grill grates and cook for 15-20 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender. If baking, place the skewers on a baking sheet lined with parchment paper and bake for 20 minutes, flipping halfway through, until the chicken is cooked through.

Serve and Enjoy

Serve the chicken and veggie skewers on a smaller plate. This encourages portion control and helps you manage your calorie intake. You can serve these skewers with a side salad or a small portion of brown rice for a complete and balanced meal.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150 kcal, Protein: 15g, Fat: 7g, Carbohydrates: 5g, Fiber: 1g. Note: These values are approximate and may vary based on specific ingredients used.

Other Important Considerations for Nutrition

Portion control is key when managing your weight. By using a smaller plate, you are visually limiting the amount of food you consume, which can help prevent overeating. This recipe provides a balanced combination of protein and vegetables, making it a healthy and satisfying option. Be sure to drink plenty of water and engage in regular physical activity to support your weight loss goals.

← Chicken and Vegetable Stir-Fry Cottage Cheese Power Bowl →

FAQ

  • Can I use different vegetables?

    Absolutely! Feel free to use your favorite vegetables like mushrooms, eggplant, or summer squash.
  • Can I marinate the chicken and vegetables ahead of time?

    Yes, marinating them for a few hours or overnight will enhance the flavor. Just be sure to keep them refrigerated.
  • Can I use a different protein instead of chicken?

    Yes, you can substitute with shrimp, tofu, or lean beef. Adjust the cooking time accordingly.