Memorial Day brings out the BBQ beast in the best of us. A mouth watering and calorie-conservative alternative to burgers, hot dogs and slabs of chicken breasts is kabobs. Marinate some chicken Greek-style before you grill: pair with a nutty brown rice salad for a Mediterranean and heart healthy holiday feast.
*Marinated & Grilled Greek Chicken Kabobs
1 (8 ounce) container fat-free plain yogurt
1/3 cup crumbled feta cheese with basil and sun-dried tomatoes
1/2 teaspoon lemon zest
2 tablespoons fresh lemon juice
2 teaspoons dried oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon crushed dried rosemary
1 pound skinless, boneless chicken breast halves – cut into 1 inch pieces
1 large red onion, cut into wedges
1 large green bell pepper, cut into 1 1/2 inch pieces
In a large shallow baking dish, mix the yogurt, feta cheese, lemon zest, lemon juice, oregano, salt, pepper, and rosemary. Place the chicken in the dish, and turn to coat. Cover, and marinate 3 hours in the refrigerator.
Preheat an outdoor grill for high heat.
Thread the chicken, onion wedges, and green bell pepper pieces alternately onto skewers. Discard remaining yogurt mixture.
Grill skewers on the prepared grill until the chicken is no longer pink and juices run clear.
Nutty Brown Rice Salad
1 cup uncooked brown rice
1 1/2 cups water
1 (15 ounce) can kidney beans, rinsed and drained
1/4 cup chopped red onion
1/4 cup sliced fresh mushrooms
1/4 cup bite-size broccoli florets
1/4 cup chopped green bell pepper
1/4 cup chopped red bell pepper
1/4 cup chopped yellow bell pepper
2 tablespoons chopped raw almonds
1/4 teaspoon coarse black pepper
2 tablespoons fat free Italian-style dressing
1 tablespoon extra-virgin olive oil
Combine the rice and water in a small saucepan; bring to a boil over high heat. Cover, and reduce the heat to medium-low. Simmer until the rice is tender, and the liquid has been absorbed, 45 to 50 minutes. Remove from heat and allow to cool.
Place cooled rice in a large bowl. Stir in the kidney beans, red onions, mushrooms, broccoli, bell peppers, and almonds; season with pepper. Toss salad with the Italian dressing and olive oil.
Chill for at least one hour before serving. This salad can be made in advance and stored overnight.
*Both recipes complements of: All Recipes.com