6 ingredients for healthy, diet friendly kebabs
Kebabs are perfect for weekend grilling on the BBQ. So what makes a tasty summer skewer that won't hurt the diet? Quality, healthy ingredients that go together to give great kebab flavour combinations. Not sure how to do this whilst keeping your intentions to lose weight in mind? Just thread these 6 low fat ingredients on pre-soaked skewers, then barbecue or grill for a really healthy taste of summer.
It's easy to keep things weight-loss and diet friendly when it comes to making great summer skewers. If you're cooking for crowds, make a selection so that there's something for everyone - BBQ meat and seafood eaters, and vegetarians alike. Remember to keep oils when cooking and oily marinades to a minimum. Instead, choose low-fat alternatives like lemon or lime juice and chopped herbs, low-fat yoghurts and fat-free purchased dressings or marinades. Try dry spice rubs to add flavour, not fat to each skewer. All leading spice brands make versions of Moroccan seasoning, Cajun seasoning and Thai seasoning. This way, diet or no diet, all your guests will be thrilled with these tasty, light skewer options.
Prawns are not only a great taste of summer and friendly on the diet, they're; brilliant for skewers and loved by many. Try them threaded onto skewers, alternated with scallops. For 6 healthy skewers you'll need 18 uncooked tail-on large raw prawns and 12 scallops. Cook on a pre-heated barbeque or under the grill for 4-5 minutes, turning often. Serve with lemon wedges.
Try Thai Prawn Skewers.
Thread 4 uncooked tail-on large raw prawns onto pre-soaked bamboo skewers. Mix together the juice of 1 lime, 1 tbsp of sweet chilli sauce, 1 tbsp of fish sauce and 1 tbsp of chopped fresh coriander. Barbeque or grill skewers for 2-3 minutes, brushing them often with the marinade.
Make a tasty, diet friendly marinade by combining 2 tbsp of mango chutney with 2 tbsp of low-fat fat Greek yoghurt, 1 tbsp chopped fresh mint and a little finely grated lemon zest. Chop 4 skinless, boneless chicken breasts into chunks, add them to the mixture and leave to marinate for at least 30 minutes. Thread onto 6 pre-soaked bamboo skewers, then cook for 8-10 minutes, turning often, until thoroughly cooked. Voila - delicious light skewers loaded with summer flavours.
Seafood is important for your diet, health and weight loss. Try salmon, zucchini and cherry tomato skewers. Simply cut 300g of skinless fillet of salmon into cubes and thread onto skewers with sliced zucchini and cherry tomatoes. Brush with lemon juice and chopped fresh dill, then barbeque or grill for 3-4 minutes, or until the fish is cooked. Makes 6 skewers.
Beef it up
There will always be someone queuing up for red meat at any summer BBQ, so make sure there's some on the menu, albeit a healthier, leaner version. Choose 450g of lean rump or sirloin steak and cut into even cubes. Marinate in a mixture of 1 tbsp of Worcestershire sauce , 1 tbsp of soy sauce and 1 tsp of red wine vinegar for at least 30 minutes. Thread onto pre-soaked skewers with chunks of red, yellow and/or green capsicum. Cook for 6-8 minutes on the barbeque or under the grill, turning often. Makes 6 skewers.
Veggie combinations make the most colourful skewers and they are healthy, and great for the diet! Try threading on chunks of capsicum, mushrooms, cherry tomatoes and zucchini the secret is to use vegetables that will all cook in the same amount of time (avoid carrots). If you like, slot in some haloumi cheese amongst the vegetables. It grills and barbecues brilliantly, and makes a great vegetarian alternative. For a tasty, weight-loss friendly accompaniment, serve with couscous prepared in vegetable stock, flavoured with finely grated lemon zest.
Always soak wooden skewers in hot water for at least 10 minutes before threading on the ingredients. This is so that they dont burn during cooking. For double protection, wrap the exposed wood of each skewer in little strips of foil.
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- Food shopping for weight loss
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- Easy meal ideas when you don't want to cook
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- Add flavour (not fat) to your meals
This article was originally written for Kidspot.com.au in conjunction with Weight Watchers as part of their Positively Life Changing initiative.