Summer Chicken Skewers

There is truly nothing better than a simple, delicious summer barbecue. After a long day at the beach or swimming, a nourishing dinner with family hits the spot every time. And even though summer barbecues are often touted as a danger zone of excess calories and "fun foods" in the fitness community, you can easily incorporate lower-calorie, higher-protein alternatives to your summer parties.

Whether or not you need an easy prep-ahead meal for a barbecue, or you're tired of eating boring chicken and want to switch up, this is the recipe for you. Fast, simple, delicious, and boasts over 70 grams of protein for under 400 calories... you can't beat it. Pair these skewers with your choices of sides and you're set! Andiamo!

The serving size for this recipe is about 3-4 skewers, feeds 1 person

MACROS:

CALORIES: 396 calories

PROTEIN: 71 grams

CARBOHYDRATES: 19 grams

FAT: 4 grams

INGREDIENTS:

The serving size for this recipe is about 3-4 skewers, feeds 1 person 

• 10 ounces organic chicken breast, weighed raw

• 1/4 of a medium white onion, cut into small quarters

• About 3 mini bell peppers, cut into small quarters

• 1/2 cup grape tomatoes, left whole

• About 2 tablespoons of barbecue sauce of choice

• 1 tablespoon mustard of choice

• About 1 teaspoon of each of the following seasonings: salt, pepper, garlic powder, onion powder, red pepper flakes.

DIRECTIONS:

1. The key to not burning your wooden skewers on the barbecue is rinsing them in water or letting them soak prior to adding your ingredients on them. While prepping your chicken and veggies, let your skewers just sit in a bowl of water before assembling.

2. Take your washed and cleaned chicken breast, and dice into cubes, about 1.5 inches thick. Once all cubed, set aside in a medium sized-mixing bowl.

3. Add about 1 tablespoon of mustard, 2 tablespoons of your barbecue sauce of choice, salt, pepper, garlic, onion powder, and a dash of red pepper flakes. Mix well to incorporate the sauces and seasonings. Cover and set aside. (I would recommend seasoning the chicken at least 2 hours prior to cooking).

4. Chop your peppers and onions, and leave your mini grape tomatoes whole.

5. Now, time to assemble. I follow the order of: one tomato, two mini pepper slices, one onion slice, and one chicken cube. Repeat that across as many skewers as you need.

6. Time to cook! You can grill these as I did, or your can add them to your air fryer and let cook at 400 degrees Fahrenheit for about 10-12 minutes. Buon Appetito!