Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian

Time to B-B-Que – Dinner-on-a-stick

Written By: Peggy Korody - Jun• 24•14

I love cooking outside for many reasons, one being no mess in the kitchen, which my family likes (they do the cleaning!).  Also, I just like to be outside during the warm months and I enjoy seeing the hot air balloons flying overhead while I’m grilling dinner.  June is a time for Father’s Day, graduation parties, and just summer fun so I thought I would share a “dinner-on-a-stick” idea.  There’s really no recipe, other than my marinade (click here for recipe), just tips for pre-assembly of the kabobs.

Time to B-B-Que - Dinner-on-a-stick

Time to B-B-Que - Dinner-on-a-stick

Ingredients

  • Meat: chicken, pork, or beef – cut into 1” pieces
  • Veggies: mushrooms, onion, peppers, zucchini, etc.
  • Fruit: of choice, optional
  • Potato: small new potatoes

Instructions

  1. Prep: If using wooden skewers, soak in water for at least one hour.
  2. Meat: cut the meat and marinade, overnight or a few hours. Use my marinade recipe, or if you are in a hurry you can use a bottle of Italian dressing.
  3. Veggies & Potatoes: I find it easier to thread veggies if they are par-cooked. You can use any vegetable of liking, for the picture I used fresh pineapple, onions, red and yellow mini peppers, and zucchini. For the onions I cut an onion into quarters, I then place the layers in a microwave save bowl with a little water and microwaved on high one minute, drain and set aside to cool. For the zucchini and peppers, I just cut them into pieces, and placed on a microwave safe plate, covered and microwaved one minute. There’s no pre-cooking for the fruit, just cut into approximately 1-inch pieces.
  4. I boil the small new potatoes until just fork tender, do not overcook - you just want to be able to get the skewer through. I wash my potatoes, place in a pot of cold water, and sprinkle with a little salt and bring to a boil. I cook at a low boil for about five minutes. Drain, set aside to cool.
  5. I toss my veggies and potatoes with a little oil, I use avocado or grape seed oil, and some dried herbs, I usually use a “salt-free” blend from Mrs. Dash or McCormick. You could also use the marinade recipe if you would like. For a different flavor sometimes I mix some oil with Dijon mustard and dried rosemary and toss my potatoes with this mixture.
  6. To cook: using skewers of choice, alternate various meat, potato, veggie, and fruit, if using. Grill over medium heat for 4-5 minutes per side.
  7. To serve: These skewers have your protein (meat), carb (veggies), and starch (potato), so I just add a tossed green salad and some sourdough bread to complete the meal.
  8. Tip: sometimes people may want more meat or potatoes, so you could always make an extra skewer or two of just meat or potatoes, or just veggies!
http://rd4health.com/1493/1493/

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