Name: Smoky chicken kebabs
Prep time: 25 minutes + 30 minutes to marinate
Cook time: 10 minutes
Yield: 8
Ingredients: For the marinade:; 2 tbsp toasted coriander seeds; 1 tbsp toasted cumin seeds; 4 cloves garlic, peeled; 4cm piece ginger, roughly chopped; 2 red chillies, deseeded and roughly chopped; freshly ground black pepper; 1 tbsp sun-dried tomato purée; 3 tbsp white wine vinegar; 3 tbsp extra-virgin olive oil; For the kebabs:; 8 small chicken breasts (approx.1kg), cut into 2.5-3.5cm cubes; 4 medium courgettes, cut into 2cm thick rings; 8 lemon/lime wedges, to serve

A delicious spicy dish packed with protein. With thanks to celebrity chef Sophie Grigson for this recipe.

Serves

Prep

25 minutes + 30 minutes to marinate

Cook

10 minutes

Nutritional Information:

Each 215g serving contains (excludes serving suggestion)

KCal: 205
Carbs: 1.9g
Fibre: 2.9g
Protein: 32.4g
Fat: 6.9g
(Medium)
Saturates: 1.1g
(Low)
Sugars: 1.6g
(Low)
Salt: 0.2g
(Low)
Fruit/Veg Portion: 0

What makes a healthy, balanced diet?

Ingredients

For the marinade:
2 tbsp toasted coriander seeds
1 tbsp toasted cumin seeds
4 cloves garlic, peeled
4cm piece ginger, roughly chopped
2 red chillies, deseeded and roughly chopped
freshly ground black pepper
1 tbsp sun-dried tomato purée
3 tbsp white wine vinegar
3 tbsp extra-virgin olive oil
For the kebabs:
8 small chicken breasts (approx.1kg), cut into 2.5-3.5cm cubes
4 medium courgettes, cut into 2cm thick rings
8 lemon/lime wedges, to serve

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Method

Step 1

To make the marinade, grind the coriander and cumin seeds to a powder.

Step 2

Pound the garlic, ginger and chillies with a pinch of pepper, to a rough paste in a mortar.

Step 3

Work in the coriander and cumin, tomato purée, vinegar, and olive oil. Mix in 2 tbsp water. Pour over the chicken pieces, and turn to coat each one.

Step 4

Leave for at least half an hour (or up to 24 hours, covered, in the fridge).

Step 5

Preheat the grill or bbq thoroughly. Thread the chicken pieces onto 8 long skewers or 16 small ones, alternating with courgette rings. Grill or barbecue for around 10 minutes, turning several times until browned and cooked through. Serve with lemon or lime wedges, and rice or salad.

Recipe tips

If you don’t have a pestle and mortar, simply blend the marinade ingredients with a stick blender or food processor.
You could use cubes of salmon instead of chicken or tofu cubes for a vegan version.

Smoky chicken kebabs

Nutritional Information:

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

Step 5

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