UNC Health Care
Chicken Kabobs

Wellness Wednesday: Tailgating with a Healthier Twist – Chicken Kabobs

Diane Danchi, R.D., L.D.N. Diane is a Registered Dietitian
Diane Danchi, R.D.,


Post by Diane Danchi, R.D., L.D.N. Diane is a Registered Dietitian at Rex Wellness Center of Cary and Rex Wellness Center of Knightdale.

We’re kicking off our Wellness Wednesday series with the first installment of ‘Tailgating with a Healthier Twist’ by Rex Wellness Center Registered Dietitian Diane Danchi, R.D., L.D.N.

This week’s menu includes: Chicken Kabobs, Cream Cheese Stuffed New Potatoes, a Fruit and Cheese Plate (Gorgonzola, Cheddar, Pears, Apples, Grapes) and a Spinach and Edamame Salad.

Be sure to visit the Rex Wellness Centers’ Facebook page every Wellness Wednesday for a post featuring recipes, tips, workouts and more from our wellness experts.

Grilled Chicken Kabobs

Note:  For best results marinate chicken overnight. Marinate vegetables for 2 hours.

  • 1 lb Boneless, Skinless Chicken Breasts (cut into bite sized cubes)
  • 1 Orange Pepper
  • 1 Red Pepper
  • 1 medium Red or White Onion
  • 8 oz. Button Mushrooms
  • 1 can Pineapple Chunks, in juice, drained
  • 1 medium Zucchini

Marinade:

  • 1 Packet Italian Dressing Mix
  • 3 T Oil
  • ¼ cup Vinegar
  • ½ cup Water
  • 1 tsp Black pepper
  • 1 tsp Minced Garlic
  • 1 T Honey

Night Before: Cut meat into bite sized cubes and place into a Ziploc bag. Cut vegetables into bite-sized pieces and place into a separate Ziploc bag. Whisk marinade ingredients in a bowl until well combined. Pour half of the marinade over chicken, seal bag and refrigerate overnight.

Day Of: Pour remaining marinade over vegetables and let sit for 2 hours. Load meat onto skewers, alternating with vegetables. There should be 3-4 pieces of  meat per skewer. Grill (or broil in oven) for 10-15 min, turning every 2-3 minutes for even cooking.

Makes 6-8 skewers.

Nutrition Facts: Per serving Approx:  Cals – 160; Fat – 7 gm; Carbs – 7 gm; Fiber – 2 gms; Sugar – 3 gms; Protein – 17 gms

Cheese Stuffed New Potatoes

  • 1 ½ pounds Small Round Red Potatoes
  • 1 cup Light Sour Cream
  • ½ tsp Seasoned Salt
  • ¼ tsp Black Pepper
  • 1 tsp Chopped Fresh Chives
  • ½ cup 2% Shredded Cheddar Cheese
  • ¼ Parmesan Cheese
  • Parsley

Preheat oven to 375 degrees F (190 degrees C).

Place potatoes into a saucepan and add enough water to cover. Bring to boil and cook until tender but still firm (about 10 minutes). Drain and cool in a bowl of cold water.

Remove cooled potatoes from the water. Pat dry with a paper towel and cut in half. Using a small spoon or a melon baller, carefully remove a small amount from the center of each potato leaving an approximately ¼ inch rim. Set reserved potato aside.

In a bowl, mix together reserved potato, sour cream, seasoned salt, pepper and chives. Spoon a small amount of mixture into each potato half and place onto a baking sheet. Top each potato with some shredded cheese.

Bake for 10 minutes, or until cheese is melted and potatoes are warmed through. Garnish with parsley and serve.

Note: Cheese Stuffed New Potatoes may be served warm or served at room temperature.

Spinach and Edamame Salad

  •  ½ can (14-5 oz.) Chickpeas, drained and rinsed
  • ½ cup Frozen Edamame, defrosted
  • 1 cup Dried Cranberries
  • 1/2 cup Pepitas (dried pumpkin seeds)
  • 2 large Carrots finely chopped or shredded
  • 10 cups Baby Spinach

Dressing:

  • 2 Lemons
  • ½ tsp Dry Mustard
  • ½ tsp Sugar or Honey
  • 1/2 cup Extra Virgin Olive Oil
  • Coarse Salt
  • Freshly Ground Pepper

Whisk lemon juice, mustard, honey, and oil together; add coarse salt and pepper to taste.

Or use Newman’s Light Balsamic Salad Dressing