• Dr. Melyssa Hoitink, ND

Recipe: Marinated Balsamic Chicken & Grilled Vegetable Skewers

Updated: Sep 12

BBQ's are a summer staple and an activity my household fully enjoys. The recipe I've included below is delicious and healthy, leaving you with no guilt about enjoying seconds. I'd love to hear what your grill favourites are! Leave me a comment here or on my Facebook page.


Marinated Balsamic Chicken Skewers


Ingredients:

  • 4 boneless, skinless chicken breasts

  • 1/2 cup of balsamic vinegar

  • 1 tablespoon lemon juice

  • 2 tablespoons olive oil

  • 2 tablespoons mustard (prepared mustard sauce or Dijon mustard)

  • 1/2 tablespoon brown sugar

  • 1 tablespoon Worcestershire sauce

  • 1 teaspoon garlic powder

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon ground black pepper

  • 1 bell pepper of any colour (I prefer red)

  • 1 Spanish onion

  • 1 pint of cherry or grape tomatoes


Directions:

  1. Chop the chicken breasts into 1 inch cubed pieces (thick enough to stay on a skewer).

  2. In a large bowl or large freezer bag, mix balsamic vinegar, lemon juice, olive oil, mustard, brown sugar, Worchestershire sauce, garlic powder, thyme, oregano, rosemary, and black pepper together.

  3. Add the chicken to the balsamic marinade. Marinade for at least 1 hour to overnight, mixing the contents occasionally.

  4. Wash the bell pepper and cut into pieces that are about 1 inch long and wide, after removing the seeds and stem (big enough so they stay on the skewer).

  5. Cut the roots and top off of the onion. Peel the skin and rinse the onion. Slice the onion into pieces that are about 1 inch long and wide.

  6. Skewer the vegetables (pepper, onion, tomato, pepper, onion, tomato, etc).

  7. Preheat the grill to medium high heat.

  8. Drain the marinade from the chicken pieces and skewer the chicken pieces. If you place the chicken pieces too close together, they will take longer to cook. I use metal skewers and aim for 8-10 chicken pieces per skewer.

  9. Add the chicken and vegetable skewers to the grill and cook. Flip the skewers every 3-4 minutes to ensure even cooking. The chicken and vegetables take about 10-15 minutes to cook thoroughly.

  10. Once removed from the grill, drizzle olive oil over the grilled vegetable skewers. Serve immediately and enjoy!


Note: For food safety reasons, I keep my meat skewers separate from my vegetable skewers.

Dr. Melyssa Hoitink, ND

The Lakeside Clinic

Phone: (705) 726-0923

Email: info@thelakesideclinic.com

Location:

570 Bryne Dr., Unit F

Barrie, Ontario, Canada

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