Zesty Chipotle Lime Rainbow Chicken Skewers
I love how I can get my kids to eat all manner of things they wouldn’t normally, just because they are on a stick! I wonder how far I can push it? Spirulina Cauliflower on a stick anyone?? Hmmm, perhaps not! These are paprika, lime and mustard marinated chicken breasts and all of the brightly covered veggies I could squeeze on to one stick! One serving provides 413 calories, a massive 36g of high quality protein, and a whopping 200% of my Vitamin C daily requirements. BBQ season doesn’t have to mean eating food that is charred beyond recognition and high in saturated fats. Talking of charred foods, scroll down under the recipe to find out ways to reduce the carcinogenic levels of HCA and PAH’s when cooking meats on the BBQ. My family love grilling out, so instead of cutting it out completely, we follow the guidelines below to try to minimise the risk as much as possible.
For the marinade:
· Juice and Zest from 2 Limes
· 1 tbsp Wholegrain Mustard
· 1½ tbsp Olive Oil
· ½ tsp Chipotle Chilli Flakes
· ½ tsp, Garlic Granules
· Pinch of Himalayan Salt & Fresh Black Pepper
· ½ tsp Smoked Paprika
For the skewers:
· 1 Sweet Red Pepper
· 1 Skinless Organic Chicken Breast (approx 200g)
· 1 Red Onion
· 1 Courgette
· 10 Cherry Tomatoes
· 2 Lemons
· Cut the chicken into 1 inch cubes.
· Add all of the ingredients for the marinade to a bowl and mix well.
· Add the chicken, making sure it is well coated in the marinade. Cover and put in the fridge for at least 30 minutes (the longer the better).
· Wash and chop all of the vegetables into cubes.
· Slide them all on a kebab skewer and cook in the BBQ grill until cooked through and browning slightly.
Calories — 413
Fat — 20g
Carbohydrates — 28g
Protein — 36g
Fibre — 5g (20%)
Vitamin A — 73%
Vitamin C — 200%
Cooking Meats on the BBQ
Cooking meat and fish on the BBQ produces two types of chemical compounds: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These are carcinogenic compounds that may increase a person’s risk of cancer. Charred parts of barbequed meats contain the highest levels of HCAs and should be removed from the meat. PAHs form when juices drip off of the meat and fall onto hot coals. This produces a carcinogenic smoke and flames that coats the surface of the meat.
Tips to reduce exposure:
· Clean the grill before cooking to remove charred debris.
· Remove badly charred bits from food.
· Using marinades that contain vinegar or lemon/lime change the meat’s acidity and reduce the amount of PAHs that stick (conversely sugar marinades encourage charring).
· Do not let the flame touch the meat.
· Choose leaner cuts of meat for the BBQ to reduce drippings and smoke.
· Wrap the meat in aluminium foil to reduce drippings and smoke.
· Enjoy grilled vegetables more often than meat.