Garlicky Chicken Kebabs
This recipe was prepared for a family who love their weekend chicken kebabs. You can really health up this recipe by using healthy oils like rapeseed/olive in the mayonnaise you buy. You can buy free-range chicken breasts and know you are buying Irish chickens. You can reduce the fat in the sauce by choosing a low-fat mayo and yoghurt – the taste remains amazing. You can add a herb like mint for that extra zing! Finally, you can go gluten free pitta or a flatbread. If you usually eat 2 wraps, for the second wrap, use baby gem lettuce leaves and stuff them with remaining chicken to keep your carb low.
Friday night, everyone is knackered so you can prepare this in the morning and it is cooked in a flash Friday night.
One Serving with Dunnes 46g flatbreads: Carb 33g Kcals 472 Protein 48g Fat 17g Fibre 3g
One Serving with BFree gf 55g Pitta: Carb 28g Kcal 468 Protein 47g Fat 18g Fibre 7g
Ingredients
Two Servings
2 x 46g, 1 wholebread flatbread wrap (Dunnes stores) or Wholemeal Pittas (45g)
2 x 130g free-range chicken, cut into skewer chunks
Marinade for the 2 chicken breasts
30g, 2 tablespoons, smoked paprika
15ml, olive oil
5g, 1 garlic clove crushed
Juice of half a lemon
Vegetable filling
60g, Half a small Head of white cabbage, sliced very thinly into thin long strands
60g, Half a head of Iceburg lettuce, again cut into long thin strands
60g, small White onion
Juice of half a lemon
1, Jalopeno green pepper, thinly sliced
Garlic Sauce – 65ml for 2
30ml, 2 tablespoons light mayonnaise made with olive or rapeseed oil (omega 9)
30ml, 2 tablespoons of low fat Greek thick natural yoghurt
15ml, 1 tablespoon apple cider vinegar
6 mint leaves, chopped very finely
5g, 1 garlic clove, crushed
Method
You can prepare the vegetables and sauce the day before, seal well and refrigerate.
Slice the cabbage really finely and slice it so that the strands are long and thin. Do the same with the lettuce. then mix the onion, lettuce and white cabbage together and drizzle over some lemon juice to protect it.
Thinly slice a jalapeño pepper (dark green, I got it in my vegetable shop fresh) and cover the slices with apple cider vinegar. Leave in the fridge to pickle. You can use it with cheese or other meals throughout the week for an extra kick.
I hand-mixed the sauce ingredients rather than using an electric whisk as the mint made the sauce a green colour which was less attractive.
Chop the chicken in chunks. Mix the marinade ingredients together. You can marinade the chicken from early in the day or 30 minutes before you cook it. The lemon juice starts to break down the proteins in the chicken and this helps to reduce the cooking time.
Preheat the grill to high and place the tray in the oven. My cooking tray has holes in it like a pizza tray. When you place the chicken on it, you will hear a sizzle.
If the skewers are wooden, soak them in water first. Then fill them with the chicken chunks.
Place the skewers on the hot baking tray and cook for 10 to 15 minutes. Mine were done in 10 minutes as I had marinaded from mid-day and the chicken chunks were smallish.
Turned off the grill and let the chicken rest for 5 minutes or so.
When the grill oven is turned off, place the flatbread wraps in the oven to gently heat
Finally fill the wrap, chicken first, then sauce, then vegetables. Wrap and munch and smell of garlic for the next 24 hours !
