Recipe for a diet chicken skewers. Diet chicken breast skewers

06.11.201927.05.2017

Cooks often observe how being tender in cheese does not ready-made, chicken breast quickly hardens at the moments of frying or boiling, stewing. She is considered lean, even dietary product, which is recommended for losing weight, diabetics. How tasty is chicken breast barbecue, can you achieve tenderness, softness in meat? Chefs answer: yes. And the “yes” is a definite one.

The secret here is in a well-chosen, seasoned marinade. You can make large, "street" kebabs or small ones using skewers. Here are the top 5 popular recipes, they will help everyone, even novice cooks.

1 place

The cooking time is total, it takes about 45-50 minutes, the indicated ingredients are designed for 2 equal, medium servings. You can serve with delicious bread cakes, cheese.

What will be required:

Chicken breast -700 gr;
Potato starch (ready) - 30 g;
Water, only filtered - 200 ml;
Turmeric - 5 gr;
Ground paprika (its smoked variety) - 5 g;
Salt (need sea) - 15 gr;
Paprika flakes -3 g;
Olive oil

Cooking:

To make the meat soft, it is important to soak it well with starch and water. First, cut the reserved breast with a sharp, large knife. First, cut the skin gently, then remove it completely, here you just need meat, without it.

If the breast is bought whole, not filleted, you need to cut it. In the center of the breast there is a special bone - the fork, as if it divides the breast in half. Cut the meat neatly along it. Then cut one, then the other side. Everything, there is a fillet.

Remove at the same time all the excess: veins, veins with pieces of fat, tendons. Cut off the edges of the small, leftover fillets. Then they will go either under the roast or under the cutlets. Under the fillet on skewers, only large, central pieces are needed. Cut them both into long, identical, thick strips.

Take a comfortable, deep bowl, pour cold, already filtered water into it, then pour starch, sea salt. Stir everything until the salt is all gone, dissolved.

If there is a separate, culinary syringe at home, then prick the fillet prepared for marinade with it (medical will not work here). If not, prick the chicken with a regular fork, then place all the pieces in a bowl, dipping them into the marinade. everything, leave to reach 25-30 full minutes.

Once the marinade has absorbed, transfer the fillet to another, shallower bowl. There, add the reserved spices to the meat (turmeric, followed by smoked paprika, flakes). There is no need to salt, because the marinade was already salty.

Everything, now you can carefully string each piece of fillet onto a small skewer and grease well with olive oil.

If the chicken fillet skewers are planned on the grill, 5-6 minutes will be enough for him on medium, not very hot coals. This is the total time, including all flips.

If the kebab is homemade, it will be in the oven, then first heat it, setting the maximum temperature available. We place the skewers on top of the baking sheet, but so that the meat remains “in the air” without contact with the metal. Everything, the cooking time will also be 6-7 minutes. Serve only hot, providing a side dish (preferably fresh vegetables), tortillas, cheese.

2nd place

Barbecue lovers can't always afford this dish, because it is considered fatty, high-calorie. Especially if you make it from fatty lamb. However, chicken breast barbecue is available to everyone, even those who are losing weight. The main thing here is to achieve softness, tenderness in meat. The marinade will help. the most delicious, according to this recipe, is kefir. It nourishes the breast, giving juiciness. Ready-made kebabs can be supplemented with sauces or mustard, as well as vegetables, herbs, as you like. Replace the fillet with your favorite steaks or thighs, wings.

What will be required:

Chicken fillet - 360 gr;
Kefir (regular) - 90 ml;
Tomato paste (from a jar) - 1 tablespoon;
Soy sauce - 30 ml;
Garlic - 2-3 zb .;
Mustard (needed in grains) - 1 tablespoon;
Chili pepper 2-3 rings;
A mixture of spices - 1 tablespoon;
Sea salt -1 teaspoon;
Pepper (ground, black is needed) - 1/2 tsp.

Cooking:

The amount of spices here is inaccurate, you can change according to your own taste. Under the marinade, you need a deep, comfortable bowl, medium in size. The main thing is to calculate the volume so that all the meat fits and you can mix it.

We pour in a mixture of selected spices, for our version it is: turmeric with curry, a little from paprika, dry vegetables with basil, thyme and literally a pinch of coriander. However, everyone makes their own bouquet. Goes to the spices tomato paste(can be ketchup).

We clean the garlic, pass all the cloves through the press, then add the mass to the spices. There is also a piece of hot, spicy chili, 2-3 medium rings (his own). Mustard (exactly in grains), soy sauce- they are needed for piquancy.

That's it, now it's the turn of yogurt. Having made the marinade, mix it thoroughly, adding the remaining pepper with (need sea) salt. You can adjust the amount by trying the already prepared mixture.

Rinse the fillet, wipe it, then cut off the entire film and skin with a sharp, comfortable knife. Fat, if found, can be left. Cut the finished (for marinade) meat into identical, large pieces, then send everything to infuse, already in the marinade.

You string the pieces, taking ordinary, culinary skewers. Pour the rest of the marinade over the breast again. Bake them for 35-40 full minutes. If using a wire rack, place the baking sheet down.
All, after baking, immediately serve while hot.

3rd place

Instead of kefir, you can take mayonnaise, supplement it with soy sauce. It will come out interesting delicious marinade that does not require long, overnight cooking. A couple of hours is enough.

What will be required:

Chicken fillet - 1.5 kg;
Mayonnaise - 150 gr;
Soy sauce - 100 ml;
Bulb - 2 pcs.;
Salt;
Black pepper, you need ground.

Cooking:

First, rinse your fillet, lay it out, let the excess liquid drain off, and the meat will dry.
Cut all the fillet, taking a convenient, sharp knife. The pieces are medium, portioned. This kebab will be on the grill, so look at the size of the pieces. Small - the meat will burn, dry out. Large - will be raw.

Putting the fillet in a comfortable, large pan, add mayonnaise and sauce immediately on top. A little salt, because the sauce has its own degree of salinity, season with pepper. Everything, seasonings are enough.

In the meantime, peel the onions, cut them all into equal, small strips and immediately put them in a saucepan, where you will marinate later.

That's it, mix the collected ingredients, then leave it, let it stand in the room. Time - 2-3 full hours. Stir occasionally.

It is advisable to heat the coals, then let them cool a little, otherwise the meat will cook and dry faster, losing its juiciness. String already marinated pieces on skewers, keeping a distance, not tightly. In cooking, turn over more often, it will take 10-12 minutes somewhere. The main thing is to remove it in time, then the meat will surprise you with juiciness and taste.

4th place

Option with lemon. True, Italian herbs and other spices are also needed. However, if you don’t find them, you can replace them by making your own bouquet.

What will be required:

Chicken fillet -500 gr;
Lemon juice (fresh) - 3 tablespoons;
Garlic - 2 cloves;
Italian herbs - 2 teaspoons;
Paprika;
Salt;
Cumin;
ground cinnamon;
Black pepper (also ground);
Olive oil;
Red onion;
Lemon.

Cooking:

After peeling, then chopping the garlic, mix it with all the herbs prepared for pickling, placing it in a convenient, deep bowl. There will also go a spoonful of fresh, squeezed lemon juice.
First wash the chicken fillet, then chop it, making medium-sized pieces of the same size. Put all the meat in already ready marinade. important: do not pour out all the lemon juice, 2 tablespoons will remain (one was used). Marinating time will be 2 hours.

Mix it separately by adding the desired olive oil. Next, heat up your grill or put on the grill. String alternately red onion, pieces of already marinated fillet. On the grill, everything is fried quickly, only 6-8 minutes, so stay close, turn often, greasing the pieces with that oil-lemon ready-made mixture.

Here it is important to guess the moment and pull out the "chicken" skewers in time. Then the meat will not have time to overcook, retaining juices, pleasant softness. Serve this shish kebab with sliced lemon.

5th place

Barbecue aged in a vinegar-vegetable marinade. Of course, any of the proposed recipes has a number of advantages, feel free to choose the one you like, there are no bad or unsuccessful ones. This recipe the simplest, there are few ingredients and each is easily found in any possible kitchen.

What will be required:

Chicken fillet - 500 gr;
Sweet pepper -2 pcs;
Cherry tomatoes - 8 pcs;
Wine vinegar - 2 tablespoons;
Vegetable oil;
Allspice (need ground);
Salt.

Cooking:

The secrets of the most successful kebab in terms of taste are always hidden in the marinade and aging time. Especially if the base is chicken breast, which is considered lean, harsh meat. It is important to select the ingredients, withstand the time and, when frying, guess the moment so as not to overcook. On the grill, put not hot, but medium coals, allowing them to cool slightly. So when it's fried different types kebabs, chicken comes second, not first in line.

First, process the meat: rinse the breast, then cut off unnecessary parts (cores, film, skin) with a knife. Cut it up if you got it with a bone. Then cut, you need medium, approximately the same pieces. Count on future heat. Smaller ones will cook faster and burn. Large ones, on the contrary, will remain raw inside. If there is fat in the meat during trimming, leave it.

Next, you need a deep, comfortable bowl, there combine the vinegar with the oil prepared for the barbecue, spices there. The marinade is considered simple, except for these components there is nothing. Mix thoroughly, then pour over the meat. Marinating time will be short, 30 minutes. This recipe is considered fast, because other options involve 2-3 hours of exposure, here for half an hour. Anyway, the meat will have time to soak, soften.

On skewers, alternately string, alternating meat, then peppers, tomatoes. Yes, if you look at general tips, then you can’t make a mixed kebab when there is meat on the skewer right away, vegetables are nearby, because. the latter cook faster and by the time the meat reaches, they burn. Chicken skewers are an exception. It does not matter if it is on skewers in the oven or otherwise, on coals, the cooking time is shorter. 6-8 minutes, turn frequently.

Serve hot without removing the skewers. Provide with pita bread, onions. The vinegar will add more of its spiciness.

Varieties of recipes

What else, besides vinegar or kefir, can be added to the marinade?

Canned pineapples (although they will be "partners" of meat on skewers);
Honey;
Mineral water (it is believed that mineral water is able to soften any, even tough meat);
Lemon (and both itself and its juice are taken) is considered a universal ingredient;
Mustard;
Horseradish;
Wine (table or red, any kind).

Any chef who loves shish kebab is experimenting with marinade. Especially if the meat is “problematic” like breast. After all, it is easier to fry an ordinary chicken, or rather, there is no fear that it will come out harsh.
Frying features. It is interesting how the experts dispersed, discussing the types of firewood used for barbecue. One birch seems to be the most successful, while others, on the contrary, praise fruit trees.

For some, ready-made, packaged coal is more suitable. It is enough to kindle a small, compact fire, then add a handful of charcoal ready in a bag, that's all, you can fry.

Chicken fillet is a product that is combined with all the ingredients, such meat is tasty, tender and soft, if properly marinated and cooked.

And it may well become an inexpensive central dish of a picnic table.

Thanks to various marinades that are prepared surprisingly easily and simply from the most affordable products, you can relax and eat a juicy and really tasty budget kebab.

Chicken fillet skewers - the secrets of the right marinade

1. Marinade for chicken differs from marinades for other types of meat in that its main task is to saturate the meat with a variety of flavors and aromas. In the case of beef or pork, the marinade acts as a fiber softener, but in the case of fillets, this is not necessary, because it already cooks quickly, it turns out soft. Therefore, do not rush to pour in vinegar, do not be afraid to experiment with marinades based on honey, sauces and even fruits. No matter how you marinate the fillet, it will turn out tender and tasty.

2. The advantage of barbecue from chicken fillet is that the meat marinates very quickly. Sometimes two hours is enough for it to be saturated with all necessary ingredients. And this means that you do not need to marinate the chicken on the eve of a picnic, you can do it just before the trip to nature.

3. Refrain from using table vinegar, it does not soften the meat and certainly does not make it tender and juicy, this ingredient covers the fibers, making them tougher. If you like the specific sourness of this product, then choose balsamic or wine vinegar for pickling.

4. Do not use mayonnaise to prepare fillet marinade. Perhaps this pickling method is the fastest and easiest, but it is harmful both for the body and for the figure. In the process of heat treatment, mayonnaise releases all the harmful substances that make up the composition. If you can’t deny yourself the pleasure of eating chicken in your favorite marinade, make your own mayonnaise from mustard, egg yolks and olive oil. The taste is the same, but the benefits are obvious.

5. Use for cooking chicken skewers not only fillets, legs or wings, but also offal, such as hearts or liver. They marinate even faster than meat, they turn out just as interesting and tasty.

6. Serve chicken skewers with light snacks that do not weigh down the stomach: fresh vegetables, herbs, baked vegetables.

Recipe 1. Chicken skewers in kefir

Ingredients:

2 kg chicken fillet;

A liter of kefir;

50 grams of parsley;

Two large bulbs;

Salt pepper;

5-6 cloves of garlic.

Cooking method:

1. We wash the fillet, dry it slightly and cut it portioned pieces medium sizes.

2. Grind the salt with chopped garlic into gruel, rub the prepared meat with the resulting mixture.

3. Put the chicken in a bowl, sprinkle with pepper, mix with onion rings.

4. Pour kefir into the meat with spices, making sure that it completely covers all the pieces.

5. We remove the barbecue from the chicken fillet for 2-3 hours in the refrigerator, setting oppression on top.

6. Cooking chicken over an open fire or in the oven.

Recipe 2. Chicken skewers in soy sauce

Ingredients:

One and a half kilograms of chicken fillet;

120 ml soy sauce;

1.5 st. l. honey;

3 tsp grated ginger;

4 cloves of garlic;

70 ml sesame oil.

Cooking method:

1. Salt the prepared meat and set aside for 15-20 minutes.

2. While the meat is saturated, prepare the marinade. Melt honey in any convenient way to a liquid state, cool.

3. Mix soy sauce with honey and sesame oil.

4. Peel the ginger root with a knife and rub it on the smallest grater, add it to the honey mixture.

5. We clean the garlic, pass it through a press, and also put it in the marinade.

6. Thoroughly mix all the ingredients in a deep bowl.

7. We put salted meat in the finished soy marinade, mixing well, rubbing the mixture into each piece.

8. We clean for 2-4 hours in a cold place.

9. Cook the kebab on hot coals, turning occasionally, for about 20 minutes.

Recipe 3. Chicken skewers in beer

Ingredients:

Two kilograms of chicken breast;

0.75 liters of beer;

Two bulbs;

Salt, oregano, pepper.

Cooking method:

1. Thoroughly rinse the chicken breast, remove the skin and bones, cut the fillet not large pieces, but at the same time we do not shrink. We make it so that the meat can be planted on a skewer.

2. We clean both onions and cut them into thick rings.

3. Rub the pieces of meat with a mixture of oregano, salt and pepper.

4. Put the chicken in a bowl, sprinkle onion on top. We pour beer.

5. Marinate for at least 2 hours.

6. Cooking shish kebab from fillet marinated in beer, traditional way: on the grill on the coals or over an open fire on a fire.

Recipe 4. Chicken skewers in mineral water

Ingredients:

Two chicken breasts (about 1 kg);

Large bulb;

60 ml vegetable oil;

A liter of mineral water;

Spices, salt;

Two tablespoons of lemon juice;

Parsley greens.

Cooking method:

1. Cut the prepared, washed and dried fillet into portioned medium pieces.

2. We wash the lemon, cut it in half, squeeze out the amount of juice we need.

3. Peel the onion from the husk and cut into large rings.

4. Put the breast on the bottom of the bowl, lay the onion on top.

5. Sprinkle meat with spices, salt, pour over lemon juice. We mix.

6. Fill with vegetable oil and mineral water, marinate 4 hours.

7. Put the pickled chicken skewers on skewers, alternating meat with onion rings, fry on all sides for 5 minutes.

8. You can cook barbecue at home. We put the meat on moistened wooden skewers, cook 15-20 in an oven heated to 210 degrees.

9. Serve with fresh herbs. If desired, already prepared meat can be sprinkled with lemon juice, this will give the chicken a delicate sourness and additional aroma and taste.

Recipe 5. Chicken skewers in apple-lemon marinade

Ingredients:

800 grams of chicken fillet;

Two tablespoons of apple brandy;

Two sweet and sour apples;

100 ml vegetable oil;

One lemon;

a tablespoon of sugar;

Salt, spices.

Cooking method:

1. We wash the lemon, gently rub the skin on a grater, trying not to touch the white part. We only need the zest.

2. Squeeze juice from the remaining lemon pulp.

3. Mix the zest with lemon juice, add apple brandy, pour in spices, salt, sugar, pour in vegetable oil. We mix.

4. Put the fillet cut into portions in a fragrant marinade, mix. We clean for 3-5 hours in a cold place.

5. Wash two apples, cut into 4-6 parts, depending on the size of the fruit, cut off the core, sprinkle with lemon juice.

6. We string apples and chicken on skewers or thin skewers.

7. Lubricate the strung products with marinade, cook in the oven or on the grill for 15 minutes.

Recipe 6. Diet chicken skewers with Provence herbs

Ingredients:

A kilogram of chicken breast;

Three bulbs;

Half a lemon;

Two glasses of classic yogurt;

A tablespoon of dried herbs de Provence.

Cooking method:

1. We cut the breast, cutting off the bones and skin, leaving only the fillet. Wash, dry, cut into large cubes.

2. Cut the peeled onion into half rings, put it in a bowl, crush it with your hands.

3. Lay the chicken on top, sprinkle everything with spices, salt and provencal herbs.

4. Rub lemon zest on the kebab. We mix everything well.

5. Fill the fillet with yogurt. Leave the meat in a cold place for 3 hours.

6. Fry the finished chicken skewers on hot coals from all sides until cooked.

Recipe 7. Chicken skewers with garlic and paprika

Ingredients:

Half a kilo of chicken fillet;

Three tablespoons of olive oil;

One lemon;

a teaspoon of paprika;

Two tablespoons of wine vinegar;

A pinch of dried onion;

Spices, salt;

Two cloves of garlic;

Two tablespoons of mayonnaise.

Cooking method:

1. Pour wine vinegar, olive oil, juice of one lemon into a bowl of a suitable size. We mix.

2. Add paprika to the marinade, it will give the chicken a bright rich color and a pleasant taste.

3. We also spread finely chopped or grated garlic here.

4. Add dried onions and mayonnaise.

5. Salt and pepper to taste.

6. Cut the chicken fillet into small pieces, put the meat in the marinade, mix with your hands, rubbing the mixture into each piece of chicken.

7. We put oppression on top, put the chicken in the refrigerator for an hour.

8. We put the kebab on metal skewers or on wooden skewers, cook on hot coals or in an oven heated to 200 degrees.

Recipe 8. Chicken skewers with zucchini and cheese

Ingredients:

One chicken breast for 550-600 grams;

Two zucchini;

green onions;

Salt pepper;

100 grams of cheese.

Cooking method:

1. We wash young zucchini with small seeds and thin skin under running water, cut it into circles no more than one centimeter wide.

2. Chicken fillet, removed from the breast, cut into approximately the same pieces as zucchini.

3. Salt and pepper the meat, set aside for 10 minutes.

4. Tightly string mugs of zucchini and pieces of meat alternately onto skewers, putting a small piece of cheese between them.

5. Sprinkle the kebab with the remaining cheese, rubbing it on a grater. Carefully wrap the part of the skewer where the products are located with foil.

6. Cook over hot coals for half an hour, not forgetting to turn over.

7. Cool the finished chicken skewers, remove the foil, brown on all sides over the same coals.

Chicken Shashlik - Tricks

Thanks to these little tricks, you will be able to avoid common mistakes when cooking chicken skewers:

Do not use a whole chicken carcass for barbecue, take only the same parts: fillet, drumsticks, legs, wings. This will marinate your meat and cook it evenly. And it will not work out that, for example, the legs are not yet ready and are bleeding, and the fillet has already dried up. If you still want to use a whole chicken or chicken for cooking meat on a fire or in the oven, marinate the bird whole and cook it without cutting it.

Be sure to use oil (vegetable, olive), fermented milk products (kefir, yogurt), lemon for marinating fillets. Thanks to these products, during pickling, the meat seizes on the outside, leaving all the juices inside. This keeps the chicken tender and juicy.

In no case do not marinate frozen fillet, if there is not enough time at all, you can defrost it in microwave oven, but it is better to do it on the eve of a picnic. Frozen chicken simply does not absorb the aromas and flavors of spices and other additives, as a result of which the meat will turn out to be tasteless.

In spring, barbecue season traditionally opens. A typical picture of a weekend in nature - pieces of pork or lamb oozing fat on skewers, mayonnaise, garlic Sause, ketchup, beer for adults, Coca-Cola for children, packaged juices. The perfect selection of the most harmful things you can eat on a picnic. Harmful, fatty, high-calorie, but sometimes you feel like it ... Is it possible to have a barbecue on pp? Yes! But only if it is a properly prepared diet chicken kebab, the calorie content of which is as low as possible.

Is it possible to have a barbecue at the PP?

PP kebab is a great protein food but proper nutrition It is built on protein foods with a small amount of fat and with a sufficient amount of slow carbohydrates.

If you choose the lean part of the chicken - breast, thighs without skin - then the number of calories ready meal can be significantly reduced.

Having correctly selected the marinade, it is easy to cook such meat on skewers or a wire rack that will meet absolutely all the rules of paragraphs.

By the way, during cooking on charcoal, fat is rendered from meat, which means that it is even more degreased.

KBJU chicken skewers

Losing weight pp-shnikov are especially concerned about the question of how many calories are in chicken skewers? Remember:

chicken breast barbecue has a calorie content per 100 grams of about 120 kcal;
shish kebab from other parts of the chicken- calories from 133 kcal;
has a calorie content of 185 kcal, and the reason for such a high figure is that it is extremely difficult to remove the skin from the wings - namely, the main fat “hides” there.

Suddenly, the chicken was not at hand, remember that a low-calorie kebab can be cooked on a turkey grill, marinating it first with lemon juice and ginger, which not only break down fats, but also soften dryish turkey meat. Another pp barbecue can be prepared from a rabbit. Its meat is tender, dietary and perfectly digestible.

It is also important to take into account Proteins in dietary chicken barbecue 18-25 g, depending on which part of the carcass is selected, fats - 12-18, carbohydrates - up to 1 g per 100 g of the dish.

How to make chicken barbecue

Cooking low-calorie chicken skewers on a grill or on skewers is no more difficult than any other.

Choosing a part of the carcass

If you cook on skewers, then it is better to choose breast, fillet. They are very tender and bake quickly.

In addition, they make the most low calorie meals. On the grill, wings and thighs turn out well.

The fillet should be cut across the grain. It is enough to cut the fillet into three parts.

Marinating poultry for barbecue

Traditional options with vinegar, and even more so with mayonnaise, are completely unsuitable for our chicken. Vegetable and fruit marinades are ideal. It is not necessary to marinate the chicken for a long time, otherwise the meat will spread. Turkey, on the other hand, will benefit from an extra hour in the marinade.

Cooking shish kebab

Boneless meat is perfectly baked on skewers. Meat on the bone is best cooked on the grill. The thermal conductivity of the bone makes cooking faster. On the grid, this process is easier to control.

Usually on well-heated coals, the chicken is ready in half an hour. If in doubt - pierce with something in the “thickest” place - a reddish or pinkish juice stood out, which means it’s not ready yet.

Options for barbecue marinades

It’s not difficult to pickle a shish kebab - I personally have a lot of marinades in my piggy bank of ideas. Most loved:

onion, but only onions need almost as much as meat. It should be cut into rings, knead a little with your hands and mix with chicken pieces, leave for 4-5 hours. It's delicious to fry everything together. Salt and pepper - to taste and at will;
from kiwi: for 1 kg of meat - 1-2 fruits. Fruits need to be cut into thin circles, put in a bowl, alternating layers. The bottom and top layers are from kiwi. Marinate for no more than half an hour, otherwise fruit acids will disrupt the structure of muscle fibers. Kiwi can be supplemented with lemon, some spices, soy sauce;
from onions and tomatoes: for 1 kg of meat - half a kilo of onions and tomatoes, a couple of cloves of garlic, a pinch of nutmeg. Turn vegetables in a blender into puree and “drown” chicken pieces in it for 2-3 hours;
from fermented milk products: for 1 kg of meat - 1 liter kefir or ayran, tana, curdled milk, whey or even ordinary. AT fermented milk product well add a mixture of peppers, rosemary, sage, cumin, oregano. We keep the meat for several hours;
from honey and garlic - a marinade for lovers of unusual mixes different tastes. For 1 kg of meat - 2 tbsp. spoons of honey, 5-6 cloves of garlic, a piece of ginger - 1-2 cm, juice of 1 lemon. Make a sauce in a blender and coat the chicken pieces with it for 4-5 hours. This marinade is suitable for turkey, rabbit, veal.

Secrets of delicious pp chicken skewers

Don't be afraid to experiment with marinades. delicious barbecue it will turn out if there are 3 components in the marinade: aromatic, softening and flavoring. You can also try combinations of mustard + spices + greens, soy sauce + freshly chopped vegetables + seasonings, etc.

No need to use non-natural means for ignition- they impair the taste of fried foods.

Coal is convenient, but on wood, especially from fruit trees, it turns out much tastier any barbecue.

Serve pp chicken kebab delicious with thin pita bread and a large number fresh vegetables and greenery.

Although it is more correct to exclude pita bread.

Some vegetables can be baked with meat, it will be both appetizing and healthy.

For example, tomatoes, onions, Bell pepper, eggplant, zucchini. Eggplant must first be soaked in cold water with salt.

Diet chicken breast or turkey fillet kebab will be juicier if you dip it in the sauce.

Purchased sauces are a mixture of substitutes for all natural plus calories.

Natural sauces are prepared from vegetables and berries. Tomato juice boil with onions, garlic, fresh herbs and beat in a blender. Berry sauces are prepared from gooseberries, red currants, lingonberries with the addition of a drop of honey. The berries are mashed and brought to a boil. My favorite for today is a dietary kefir chicken kebab with a sauce of olive oil, garlic, fresh herbs and ground paprika, cooked in a blender.

Video recipe for chicken skewers on kefir

Here is my favorite, simple option for preparing a dietary bbq-barbecue. Breast with kefir, herbs and garlic - the perfect combination! Short video instruction:

Marinades for diet barbecue can be prepared from products that are always found in the refrigerator, for example, soda water and onions, kefir and curry, vinegar and a mixture of peppers, mustard and lemon juice, pineapple or kiwi, pomegranate, tomato or grapefruit juice, yogurt without additives , garlic and mint.

Diet barbecue recipes

Chicken skewers

The calorie content of a diet chicken breast kebab is about 107 calories per hundred grams. Meat turns out to be especially low-calorie, if you give preference not to chicken wings and shins, and the brisket, which contains the least amount of fat.

Marinade:

Based on one and a half kilograms of meat, a marinade is prepared from half a glass of lemon juice, a tablespoon of mustard, a small bunch of parsley, a head of garlic and dry spices. To get a marinade, pour lemon juice into a large deep container, add spices and mustard, parsley with garlic. All ingredients are mixed several times until smooth.

Meat preparation:

The process of cooking barbecue begins with the preparation of meat. Washed with water and dried chicken breast cut into proportional pieces. Greens and garlic are finely chopped. Pour chicken meat with marinade or immediately spread the pieces of brisket in a bowl with sauce. The dishes are covered with a lid (or cling film) and the meat is kept in the refrigerator overnight. In the morning, meat pieces must be strung on a skewer and baked in the oven or grilled at your discretion.

Rabbit barbecue

Rabbit meat has been considered a dietary product since time immemorial. This meat contains a fairly large amount of protein, vitamins and microelements, and the low content of salts and cholesterol contributes to the fact that rabbit barbecue is included in therapeutic diets. The nutritional value of such a product per hundred grams is 190 calories.

Cooking:

For barbecue, they take the carcass of one rabbit, spices and three onions. Meat for a diet barbecue is washed, cleaned and dried, cut into pieces of such thickness that it is convenient to string on skewers. Put them in a saucepan, add salt, add the rest of the spices. Onions are chopped into rings, sprinkled with a rabbit, mixed with hands. Sent to the refrigerator so that the meat is saturated with spices. At the end of marinating, rabbit meat is strung on a skewer and grilled until golden brown.

Shish kebab from vegetables

Who said that barbecue must be meat? Vegetables are a great alternative to boring chicken. The appetizer turns out to be fragrant and, most importantly, dietary. You can choose vegetables to taste, serve as an independent dish or in combination with fish, mushrooms or meat.
To prepare the dish, you will need two eggplants, sweet pepper, onion and zucchini, five fresh tomatoes.

Pickling:

As a marinade, a mixture is made from a glass of vegetable oil, a few pinches of sugar, salt and black pepper, juice from half a lemon.
Before preparing vegetables, mix all the ingredients for the marinade. When all the components of the sauce are placed in one container, the marinade must be thoroughly mixed until the sugar crystals dissolve. Leave the fragrant liquid for a few minutes on the table so that it is infused.

Cooking vegetables:

Vegetables are washed in turn under the duct cold water, dry them on paper towels and peel off the stalks and tails. Zucchini and eggplant are cut into slices of approximately the same thickness. Onions and tomatoes are chopped into rings. bell pepper cut in half, and then cut each half into quarters. Pour the prepared vegetables into the marinade, stir with your hands and leave on the table for forty minutes. At the end of the time, the vegetables are alternately strung on wooden skewers and baked on the grill, periodically pouring the remaining marinade over the kebab.

Fish shish kebab

For the preparation of shish kebab, halibut (72 calories), flounder (85 calories), cod (75 calories), pike perch (82 calories), as well as any other river or sea fish. Seafood, pre-gutted, can be baked whole with scales or you can use store-bought fish fillets.
For barbecue, take four fish or the same number of fillets, two zucchini, olive oil, garlic, table vinegar, a mixture of peppers and salt.

Pickling:

To prepare the marinade, combine half a glass of vinegar with a tablespoon of olive oil, four cloves of chopped garlic, and spices. If each time you marinate the fish with different mixtures of dry spices, you can get at least 10 dietary barbecue recipes.
The fish is cut into thin strips, each piece is rolled into a tight roll and secured with a skewer or toothpick. The kebab is placed in the marinade and the container is sent to the refrigerator for two to three hours.

Cooking:

Zucchini is washed with water, the vegetable is cut into rings. Ready-made fish pieces are freed from toothpicks and, without unrolling the rolls, are strung on a skewer. Alternate a piece of fish and zucchini. Fry until tender, periodically pouring marinade over the kebab and turning the skewers. For taste, you can sprinkle the fish with lime juice.

Mushroom skewers

A variant of another dietary barbecue recipe is mushrooms. This kind of snack is recognized not only as tasty, but also healthy: one hundred grams of ready-made barbecue contains only 50 calories. In addition, such a delicacy is convenient to cook at home.
For the process, it is necessary to prepare half a kilogram of porcini mushrooms, a bunch of green onions and four pieces of onion, half a glass of olive oil, three large tomatoes and the same amount of lemons, fresh herbs and spices to taste.
Soak the mushrooms in a bowl of warm water until swollen. If the mushrooms are large, cut them into large pieces. The onion is freed from the husk, the vegetable is chopped into rings. Juice from lemons is squeezed into a separate container, olive oil is poured into the dishes, spices and herbs are added. Stir the marinade thoroughly until smooth. Mushrooms, along with onions, are strung on wooden skewers, poured with sauce and left for two hours at room temperature. Bake until tender, and then serve with fresh onions.

It is very difficult to make a tender and juicy chicken skewers. As a rule, it quickly dries up and becomes hard. I have never made a barbecue from this meat, being content with legs and thighs, but then I took a chance, having found a very interesting recipe on the Internet. The meat turned out well, so juicy and fragrant that it is beyond words! Therefore, to this day in our family this is a favorite version of barbecue. I highly recommend trying it.

Only this time I did it without onions, as picky children came to visit, who couldn’t stand this vegetable. The meat was still tasty, but not as flavorful. Therefore, I advise you not to save on onions!

Here are the ingredients: chicken, lemon, mineral water, oil, herbs. I really love rosemary. Therefore, I added dried seasoning (due to the lack of fresh). My mother, for example, thinks that it smells like cologne, so for her we only make it with parsley. This greenery, as a rule, is always plentiful in summer. In a word, fresh is tastier and more aromatic!

Cut the chicken into medium sized pieces.

Lemon rings. Onions are also rings and thick enough (at least 5 mm). Can be more.

I cook barbecue in a marinator, but you can take any container. Put meat and onion on the bottom, and oil on top (no more than 100 ml) and mineral water. It should completely cover the breasts. Top with salt and spices. In the marinator, I marinate 2 cycles, and without it, 4 hours.

After the specified time, we string the meat on a skewer, alternating with onions (after one). Lemon is not needed on the skewer, as it will be bitter.