KEBABS: HEALTHY FOOD ON A STICK

By Curves


Corn dogs, ice cream, and lollipops aren’t the only foods you can eat on a stick. There are also kebabs, a Middle Eastern import. In the US, kebabs are food (usually meat) cooked over a grill or in the oven on a stick or skewer made of wood, bamboo, metal, or, in some cases, a branch of rosemary, lemongrass, or other woody, flavorful herb. Our Chef Laurie Wolf has even put veggies and dessert on skewers to go with the delicious lemongrass chicken and shrimp-asparagus main dish recipes presented here.

Lemongrass Chicken Kebabs

Prep time: 15 minutes
Cook time: 15 minutes

8 stalks lemongrass, or 8 metal or wooden skewers
3 large boneless chicken breasts cut in 1- to 1½-inch chunks
2 lemons, sliced
8–12 whole mini peppers, poked through with a skewer if using lemongrass stalks
½ cup fat-free plain Greek yogurt
1 tablespoon finely chopped bell pepper
1 clove garlic, minced
¼ teaspoon ground ginger
Pinch of salt
8–12 lettuce leaves (romaine, Boston, or red or green leaf)

1. Preheat the grill.

2. Place the chicken, lemons, and mini peppers on 8 lemongrass stalks or metal or wooden skewers, alternating to your liking.

3. In a small bowl, combine the yogurt, bell pepper, garlic, ginger, and salt. Stir well.

4. Grill the kebabs until the chicken is no longer pink and juices run clear. Wrap the chicken and peppers in the lettuce leaves and serve the sauce on the side. (Eating the lemon slice is optional.)

Serves 4. Per serving (2 kebabs): 307 calories, 5 g fat, 1 g saturated fat, 108 mg cholesterol, 167 mg sodium, 457 mg potassium, 25 g carbohydrate, 7 g fiber, 1g sugar, 42 g protein

Curves Complete: Enjoy 1 serving for lunch or dinner on Phase 1 or 2 with 1 fat exchange and ½ starch exchange.

Shrimp and Asparagus Kebabs

Prep time: 10 minutes
Cook time: 10 minutes

40 large shrimp (about 2 pounds), peeled and cleaned
20 spears asparagus, sliced in 1- to 2-inch pieces
16 scallions, cut in pieces
2 tablespoons olive oil
4teaspoons lemon juice
½ teaspoon salt
Freshly ground pepper
1 cup salsa

1. Preheat the grill.

2. Arrange the shrimp, asparagus, and scallions on 16 skewers. Brush with the oil and drizzle with the lemon juice. Sprinkle with the salt and pepper.
3. Grill the kebabs until the shrimp are cooked and the asparagus are just tender. Serve with the salsa.

Serves 4. Per serving (4 kebabs): 276 calories, 10 g fat, 1 g saturated fat, 280 mg cholesterol, 628 mg sodium, 642 mg potassium, 14 g carbohydrates, 5 g fiber, 7 g sugars, 34 g protein

Curves Complete: Enjoy 1 serving with 1½ starch exchanges for lunch or dinner on Phases 1 and 2.

Note: If using wooden skewers, soak them in water for at least 30 minutes.

Grilled Eggplant and Plum Tomatoes

Prep time: 10 minutes
Cook time: 12 minutes

1 medium eggplant, cut into chunks
6 plum tomatoes, halved
2 tablespoons olive oil
1 teaspoon oregano
Pinch of salt
8 basil leaves, shredded

1. Preheat the grill.

2. Thread the eggplant and tomatoes on 8 skewers. Brush with the oil and sprinkle with the oregano and salt.

3. Grill the kebabs until the eggplant is cooked and tender and the tomatoes are soft and browning. Top with the basil.

Serves 4. Per serving (2 kebabs): 106 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 84 mg sodium, 524 mg potassium, 11 g carbohydrate, 5 g fiber, 6 g sugar, 2 g protein

Curves Complete: Enjoy for lunch or dinner on Phase 1 or 2 with 1½ protein exchanges and 1 starch exchange.

Note: If using wooden skewers, soak them in water for at least 30 minutes.

Grilled Skewered Fruit

Prep time: 15 minutes
Cook time: 10 minutes

½ fresh pineapple, peeled and cut into chunks
1 large banana, sliced and brushed with lemon juice
1 mango, peeled and cut into chunks
1 tablespoon canola oil
½ teaspoon cinnamon
2 tablespoons shredded unsweetened coconut, toasted
1 tablespoon light agave syrup
2 tablespoons fresh mint, shredded

1. Preheat the grill.

2. Place the pineapple, banana, and mango on 8 skewers. Brush with the oil and sprinkle with the

innamon.

2. Grill the kebabs until golden brown and tender.

3. Sprinkle with the coconut, drizzle with the agave syrup, and top with the mint.

Serves 4. Per serving (2 kebabs): 143 calories, 5 g fat, 1.5 g saturated fat, 0 mg cholesterol, 3 mg sodium, 294 mg potassium, 27 g carbohydrates, 3 g fiber, 19 g sugars, 1.5 g protein

Note: If using wooden skewers, soak them in water for at least 30 minutes.