low calorie baked chicken skewers perfect for weekly meal prep success
When it comes to meal prepping, finding recipes that are both delicious and nutritious can be a challenge. If you’re looking for something that’s easy to prepare, packs a flavor punch, and fits nicely into a low-calorie diet, look no further than these baked chicken skewers! These skewers are perfect for weekly meal prep success, offering versatility and convenience for your busy lifestyle. In this post, we will guide you through the process of making low calorie baked chicken skewers that are not only healthy but also incredibly satisfying.
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes
Servings
4 servings
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 bell pepper (any color), chopped
- 1 red onion, chopped
- 1 zucchini, sliced
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- Wooden or metal skewers (if using wooden skewers, soak in water for 30 minutes before use)
Instructions
- Begin by preheating your oven to 400°F (200°C). This ensures that your skewers will cook evenly and thoroughly.
- While the oven is heating up, cut the chicken breasts into bite-sized pieces. This helps them cook quickly and evenly on the skewers.
- In a large mixing bowl, combine the chicken pieces, chopped bell pepper, red onion, and zucchini slices.
- In a separate small bowl, whisk together the olive oil, minced garlic, paprika, dried oregano, salt, and pepper.
- Pour the marinade over the chicken and vegetables, ensuring everything is well coated. Let it marinate for at least 10 minutes. This step is crucial for infusing flavor into the chicken.
- Thread the marinated chicken and vegetables onto the skewers, alternating between chicken and veggies. This not only looks appealing but also ensures a balanced flavor in each bite.
- Place the skewers on a baking sheet lined with parchment paper. This makes for easy cleanup and prevents sticking.
- Bake the skewers in the preheated oven for about 20-25 minutes, or until the chicken is fully cooked and reaches an internal temperature of 165°F (75°C).
- Once cooked, remove the skewers from the oven and let them rest for a few minutes. This allows the juices to redistribute within the chicken, making it more tender.
- Serve the skewers warm, either on their own or with your favorite dipping sauce. They also make a great addition to salads or grain bowls.
These low calorie baked chicken skewers are not only easy to make but are also packed with protein and nutrients. They can be stored in the refrigerator for several days, making them an ideal choice for meal prep. Simply reheat them in the oven or microwave for a quick and healthy meal any day of the week.
Why Meal Prep with Skewers?
Meal prepping is a great way to save time and ensure you have healthy meals on hand. Skewers are particularly appealing because they are easy to portion and can be customized to suit your taste preferences. You can swap out vegetables or add in different proteins, such as shrimp or tofu, for variety throughout the week.
Additionally, baked chicken skewers are versatile. You can serve them as a main dish, toss them into salads, or even use them as a protein-packed topping for grain bowls. The options are endless, and they are sure to become a staple in your meal prep routine.
Storage Tips for Skewers
To keep your low calorie baked chicken skewers fresh, it’s essential to store them properly. Allow the skewers to cool completely before transferring them to an airtight container. They can be stored in the refrigerator for up to 4 days. If you want to keep them longer, consider freezing them. Just make sure to place them in a freezer-safe container or bag, separating layers with parchment paper to prevent sticking.
When you’re ready to enjoy them, simply reheat in the oven at 350°F (175°C) until warmed through or in the microwave for a quick meal.
Serving Suggestions
These chicken skewers are incredibly versatile and can be served in various ways. Here are some ideas to elevate your meal prep:
- With Dipping Sauces: Try pairing your skewers with a yogurt-based sauce, a spicy sriracha sauce, or a tangy barbecue sauce for added flavor.
- Over a Bed of Greens: Serve the skewers over a bed of mixed greens, topped with your favorite dressing for a refreshing salad.
- In Grain Bowls: Combine the skewers with quinoa, brown rice, or cauliflower rice, and top with sautéed vegetables for a hearty grain bowl.
- With Pita and Hummus: Serve alongside pita bread and hummus for a Mediterranean-inspired meal.
Frequently Asked Questions
1. Can I use other proteins for skewers?
Absolutely! You can substitute chicken with shrimp, beef, tofu, or even fish. Just adjust cooking times as necessary to ensure everything is cooked through.
2. How can I make these skewers more flavorful?
Marinating the chicken for longer will enhance the flavor. Consider adding herbs, spices, or citrus juice to your marinade for an extra kick.
3. Can I grill these skewers instead of baking?
Yes! These skewers can be grilled on medium heat for about 10-15 minutes, turning occasionally until the chicken is cooked through.
4. Are these skewers suitable for freezing?
Yes, baked chicken skewers freeze well. Just make sure to store them in an airtight container or freezer bag for up to 3 months. Reheat when ready to serve.
In conclusion, these low calorie baked chicken skewers are a fantastic addition to your meal prep arsenal. Not only do they provide a healthy, protein-rich option, but they are also incredibly versatile and easy to customize. Try them out this week and enjoy the benefits of meal prepping with delicious, nutritious meals that keep you energized and satisfied!
